In today’s sports, working out before a game kicks off is not the only thing that athletes need to successfully stay fit during sporting activities.
Research and studies have shown that for an athlete’s body to reach its maximum physical potential to achieve top-level performance, it requires physical training, psychological components of sports, and nutrition.
However, recommended nutrition for athletes may vary depending on the sport, hence, I will be walking you through a female soccer player’s diet plan in this post
Why Is Soccer Nutrition Important For Female Soccer Players?
There are numerous reasons without a single doubt regarding how important nutrition is to female soccer players. First and foremost, sports nutrition works hand in hand with physical training to help female soccer players to gain what it takes to play soccer, excluding soccer skills.
Moreover, below are the importance of sports nutrition to female soccer players –
- Better recovery and muscle repair
- Better sleep
- Greater power
- Heightened concentration
- Improved endurance
- Improved mood and attitude
- Increased stamina
- Increased strength
- More energy
- Reduced risk of injury
- Sharper brain
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What Foods Should A Female Soccer Player’s Diet Consist Of?
Generally, the nutrition needed by athletes differs a lot due to the energy and workload needed to partake in sports activities not being the same.
However, for female soccer players, below is the nutrition that should be consumed by a female soccer player to help the body achieve a top-level performance –
In our everyday life, macronutrients are what we need to keep on going. Macronutrients are food that provides our body with full energy to be able to walk, jump, and perform other petty actions. On the other hand, female soccer players also require this nutrition to be able to perform perfectly as they need in soccer.
However, the macronutrients are considered to be carbohydrates, protein, and fat & oil.
Carbohydrate is the nutrient responsible to provide the body with energy. In other words, carbohydrate is considered to be the primary source of energy a body needs to perform physical exercise such as soccer.
For a female soccer player to possess the maximum energy needed to perform soccer at a top level, foods grouped as carbohydrates such as rice, bread, pasta, and yam are recommended.
Other than that, female soccer players should be very selective when it comes to carbohydrate food as not all carbohydrate foods provide the maximum amount of energy.
In addition, fruits such as bananas, oranges, kiwis, and apples also provide the body with potassium, vitamin C, fiber, and antioxidants respectively, hence a female soccer player should be considerate of them.
Protein is another name given to bodybuilding food. This nutrient helps to repair worn-out tissues, fix muscle, and build physical growth in the body.
Protein can be found in animals such as fish, cows, and hens, and also in plants like legumes and beans.
For a female soccer player, protein will provide her body with all the tissues needed to be repaired and muscles needed to perform soccer at a top level.
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3. Fat & Oil
The last on our list is Fat & Oil. Fat & Oil helps to keep the body not to easily rest during physical exercise. In other words, it is the fuel needed in the body for long-lasting physical exercise.
Fats & Oil are mostly found in animal products, flesh, cooking oils, and nuts.
For a female soccer player, she should consume regular fat & oil to last longer in soccer. However, too much fat & oil may result in obesity.
What To Eat For A Pre-Game Meal On A Female Soccer Player Diet?
Consuming Macronutrients for a pre-game is what should be considered by a female soccer player. However, since soccer involves running, walking, kicking, and jumping, the carbohydrate quantity considered to be consumed by a female soccer player before a pre-game should be a ⅓ and much intake of body-building food(protein).
Without reasonable doubt, vegetables are another food a female soccer player should always take before a pre-game because it helps in hydration and nourishes the body with vitamins and vitamins which help in muscle repairs and recovery.
When To Eat A Pre-Game Meal?
Aside from knowing the macronutrient diet to eat, when to eat it for a pre-game meal matters if you are a female soccer player.
However, a pre-game meal should be consumed 3-4 hours before the match, and 1-2 hours before the match, you can take a small number of snacks to boost your energy.
What To Eat For A Post-Game Meal And Snacks For Female Soccer Players
After a game, it is important to also refuel the energy one has used up during the match. For a female soccer player, protein should be your first intake for tissue repair, followed by carbohydrates for the refueling of energy.
Moreover, for a post-game meal, fat & oil should not come into the picture as food such as tuna & crackers, fruit with Greek yogurt, and hummus & crackers are to be considered.
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What Foods Should A Female Soccer Player Avoid Eating?
Soccer among the sports requires maximum energy to perform at the top level. On the other hand, there are foods that female soccer players should avoid eating to be able to perform physical activities.
For a female soccer player, the quantity of fat and oil in her food should not be much and food such as fries, burgers, chicken, and pastries should be avoided.
How Important Is Water To A Female Soccer Player?
For a female soccer player, adequate intake of water is very important as it is essential to the body. Water helps the heart to pump blood effectively, reduces joint shock, and joint pain, cures dehydration, aids digestion, and also regulates the body temperature.
How Much Water Should A Female Soccer Player Be Drinking?
Water should be taken as much as you can, but in soccer, you should have a limit while training. During a game, if a female soccer player is dehydrated, it is recommended for her to sip water and not drink, and not to talk about chugging.
What Sports Drink Should A Female Soccer Player Be Drinking?
The popular sports drink for a female soccer player is glucose. Glucose does not require much preparation by a player as it is already prepared. You can simply pour it into a cup and add water to stir.
What Do Famous Soccer Players Eat And Drink To Stay Fit?
Female soccer players recommended food is macronutrients and recommended drink is water. However, if a player does not like the taste of water, lime, lemon, or glucose can be added to add taste to it.