INTRODUCTION
TO NUTRITION
Good nutritional advice and diet are extremely
important aspects of soccer...
ENERGY
EXPENDITURE
The basic energy requirements of a human...
CARBOHYDRATES
It is important that player's diets contain
high proportions of carbohydrates...
FURTHER
ADVICE ON CARBOHYDRATES FROM PEAK PERFORMANCE
Article donated by Peak Performance.
PROTEINS
Proteins are involved in maintaining and building
muscle tissues...
FATS
Fat is essential but intake should be carefully
monitored...
VITAMINS
A well balanced diet will provide all the body's
necessary vitamins...
MINERALS
Zinc, Chromium, Iron are all vital to our general
health and athletic performance...
PRE-COMPETITION
DIET
Correct nutritional preparation is a must when
preparing for competition...
MATCH
DAY DIET
The last meal before a match should be taken
3-4 hours before kick-off...
RECOVERY
AFTER PERFORMANCE
Correctly eating after performing enables better
preparation for future competition...
GENERAL
EXAMPLE OF A DAILY DIET
Example of a timetable and what to eat on a
daily basis...
FLUID
INTAKE
A player can lose more than 3 litres of body
fluid during a match...
OUT
OF SEASON/CHANGING DIET/WEIGHT LOSS
What
to look out for when dietary habits are changed...
SUPPLEMENTS
Supplementary aides such as creatine,
protein powders... and their effect on performance
