Best food to eat before and after soccer training

Today's main topic is to talk to you about what football players should eat and how to eat.
Before starting, I must declare in advance that the dietary methods and nutrition that are suitable for me may not necessarily be suitable for you. Therefore, before starting, you must first listen to the opinions of experts or nutritionists, fully understand your physical condition, what you really need, and whether this is right or not. Targeting can achieve twice the result with half the effort.
In preparation for today's content, we specifically interviewed nutrition experts and nutritionists in the field of sports medicine at Major League Soccer clubs in the United States. They are committed to helping football players or sprinters achieve better physical health, so they will have some reference value for us.
As an athlete, there is a high demand for the body, and what to eat is very important. Before discussing what to eat, let's first take a look at which foods to stay away from.

Nutrient free food:

I believe you know what I'm trying to say. Junk food, pickled food, french fries, cakes, and fried foods have a great taste. Although they can improve our pleasure to some extent, they don't help our bodies. So, we should stay away from heavily processed foods and foods with excessive sugar content.
It's not completely impossible to eat, occasionally eating something may not have a significant impact. But you face the question of what to eat every day, and strict self-discipline is a prerequisite for success.

Top 5 Daily Diet List

Firstly, let's understand some basic knowledge of daily diet, and scientifically integrate them together to make a healthy and delicious meal for us.

Vegetable

We all know that vegetables are important because they are rich in antioxidants. Natural antioxidants can help prevent various diseases such as heart disease and cancer in humans, enhance brain power, and delay aging. So as athletes, some vegetables should be included in your daily diet list.
For example, broccoli, cabbage, spinach, etc. can be eaten in different ways every day, but remember to try not to damage their nutrition when making them.

Ordinary dark green leafy vegetables have high nutritional value and rich antioxidant content, which is our first choice. If possible, try to eat some raw vegetables. If you are not used to raw vegetables, try to choose steamed ones.

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Fruit

Both fruits and vegetables are necessary, and athletes have a heavy body load. If you lack certain trace elements, you will often feel tired, your muscles are more prone to injury, and then lack strength, and even damage your immune system. Therefore, don't forget to eat them.
Bananas, strawberries, and oranges are all good choices, and the best approach is to have at least one meal a day, like a food rainbow.

Carbohydrate

Carbohydrates have been excessively vilified by the media in recent years, but of course, the carbohydrates they depict are only bad, and most of them are still beneficial to the human body. For football players, oatmeal, mixed breakfast with milk, whole grain pasta, sweet potatoes, and brown rice are great choices for supplementing carbohydrates.

Fat

When it comes to fat, everyone's first impression is of greasy fat, and many people are afraid to avoid it. In fact, fat is an essential nutrient for the human body, and it can be good or bad. Eating foods rich in fat can better protect the heart and overall health.

Healthy fats are beneficial as they are an important element for cell growth and provide us with energy. Some fat rich foods include nuts, kiwi, olive oil, olive oil, peanut butter, avocado, and more.

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Probiotics

Many people may forget about probiotics, and foods rich in probiotics include yogurt, Kefir (a type of yogurt), and so on.
Probiotics help with visceral health, aid the digestive system, and are beneficial for both our physical health and digestive system.

Protein

The importance of protein goes without saying. Grass fed beef and free range chickens are rich in protein, which can effectively improve muscle repair and growth ability.
Other protein rich foods include lentils, soybeans, organic grass fed with milk, peas, fish, eggs, quinoa, nuts, etc. Of course, there are many more. Today, we will just briefly list some common protein rich foods.

Hydration:

Finally, water, you must think it's very simple. Who doesn't know how to drink water, when to drink it, and how much to drink each time. Do you understand these questions? Eight glasses of water per day is not universally applicable, and hydration also depends on your physical activity and weather. When the weather is 40 degrees Celsius, more water is needed, and some fruits and vegetables can also help you increase your water intake.

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How to hydrate in training competitions:

2-3 hours before training and competition, it is necessary to replenish 16-20 ounces of water (1 ounces equals 31.1035 grams), consume an appropriate amount of water, and ensure that dehydration is not allowed. If it's warm-up and pre training, halve it.
Note: 1 gram equals 1 milliliter, and 20 ounces is approximately 600 grams (600 milliliters). Currently, most mineral water on the market is 550 milliliters.

How to replenish water after the competition:

After the competition, it is necessary to replenish the lost body fluids, so it is important to prepare scientifically before the competition and training. When you have just finished a tough training session, played a full 90 minute game, or when the sun is scorching, you need to replenish water in a timely manner. How much should you replenish? The following standard is for reference:
For every pound of weight loss, it is necessary to supplement 16-24 ounces (500ML-744ML) of water

What else should I drink besides water?

Coca Cola, tea, and coffee should be avoided for now, and beverages should only be consumed when necessary. For example, after training hard under the scorching sun, some sports drinks can be diluted to supplement.

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Pre match dietary guidelines:

Generally speaking, it is important to have a regular diet every week and not change it randomly before the competition. If you want to try new things, you can try them during the training period, which reduces the risk. When trying new things, you must be smarter.
So, how should foods like carbohydrates, proteins, and fats be paired and what is the ratio? There is no simple standard answer, but there are some guidelines, and of course, you can also try to mix and match food that suits you.
Carbohydrates correspond to a weight of 2.3-4.5 grams per pound (1 pound=0.9071847 pounds). Carbohydrates are the main source of energy, and you may need up to 400 grams of carbohydrates, depending on the length and intensity of your training. If your weight is 120 pounds, approximately 132 pounds, then the amount of carbohydrates you should consume per day is 303.6-594 grams.

Protein corresponds to 1 gram/1 pound body weight, and the algorithm is the same as above.

Maintain: 1 gram
Growth: 1.5 grams

The demand for protein is also different. If it is for maintenance, the intake is about 1 gram/1 pound of body weight, and if it is for growth, it increases to 1.5 grams/1 pound of body weight.

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Of course, we cannot forget the vegetables.

Fat: Approximately 30% of food
Fat is slightly simpler, accounting for about 30% of the entire food, and can be divided into three types: polyunsaturated fat, monounsaturated fat, and saturated fat.

What if I don't like breakfast?

Often asked about eating breakfast, the key is not whether you have breakfast, but whether you can maintain a balanced nutrition. A good meal must be a balanced combination of protein, carbohydrates, and fats

Here is an example of a nutritionist preparing food:

A banana, 1-3 grams of spinach, two spoons of peanut butter, which is rich in protein, coconut oil, Greek yogurt, a little cinnamon, and finally added with water or milk, depending on your personal preference. After stirring evenly, a nutritious, green, and healthy food will be prepared.

Finally, I hope everyone takes action. Good diet and nutrition are very important for football players. Everyone must take them seriously and persist. It will be of great help to your body and the game.

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