Unlike many team sports, soccer players sometimes play the entire 45 minutes of each half without a substitution. During this time, the athlete is continuously moving, running and sprinting. Without proper fuel and enough exercise, soccer players will not be able to maintain a high level of performance. To be able to maintain the high performance and health, a soccer player should follow these two main steps.
Players’ fitness should start with the best foods for them to have for breakfast, lunch, dinner, and when they’re craving a snack. Here’s a look at her top nutritional suggestions.
– Whole Grain Cereal ( fiber, protein, B vitamins, zinc , copper)
– Milk ( calcium, potassium, vitamin C )
– Fruit in Cereal (banana, which has vitamin C, dietary fiber, and potassium or strawberries, which also has potassium, fiber, vitamin C, as well as magnesium and omega-3 fatty acids.
– Eggs (Protein)
The eggs are packed with protein, and using a boiled egg will give you “good fats” like monounsaturated and polyunsaturated fats. Scrambled eggs also provide vitamins and minerals, including vitamin A, potassium, as well as B vitamins.
– Peanut Butter (protein, potassium, fiber, healthy fats, vitamin E)
– Yogurt (don’t add sugar)
– Sandwich with meat and vegetables (proteins, calcium, iron, vitamins )
– Meat (protein)
– Salad with meat and nuts (fibre, protein)
– Boiled chicken (protein, low calories)
– Beef (protein, main source for iron)
– Brown rice (fiber, potassium, protein, calcium)
– Cookies with milk
– Low-fat chocolate milk (for restoring energy after training)
While practicing with a team and engaging in competitive play can raise your level of fitness, it’s also important to do some extra conditioning on the side. By building up your stamina, improving your agility and fine-tuning your footwork, you’ll be able to perform better during games and even stay fit during the off season.
a) Warming Up and Stretching
– Bring the proper equipment
– Warm up thoroughly
– Stretch out your muscles
– Practice your ball handling skills(for focusing)
b) Building Power and Stamina
– Run to improve your cardiovascular conditioning
– Sprint to build speed
– Do strength training 3-4 days a week
– Emphasize your core muscles(muscles of your core to run, stop, change direction and shoot)