Nutritional Information
Energy
What is energy?
Energy is used for:
-Training
-Matches
-Living, breathing, thinking, going to school, sleeping!
Energy Sources:
-Carbohydrates (best for soccer training and matches)
-Fat (limit your intake of this)
-Protein (good for recovery and muscle growth and muscle repair)
You get energy from:
-Food
-Drinks
Good Foods
Carbohydrate
Purpose: limited store in your body, during a match you can use up to 70-80% of your body’s carbohydrate stores, so you need to replace this. Your diet should be high in carbohydrates.
Sources: pasta, rice, potatoes, fruit, vegetables, bread, cereals, baked beans, bagels
Protein
Purpose: important role in muscle structure and repairing any damage to muscles. It’s also important for growth and development. Try to consume a protein snack after training and competition.
Sources: chicken, fish, tuna, milk, cheese, yogurts, eggs, beans, lentils, tofu, cottage cheese, fruit smoothies, milk shakes
Calcium
Purpose: builds bone and teeth, healthy nervous system
Sources: milk, yogurts, nuts, sardines, cheese
Iron
Purpose: transports oxygen to muscles during exercise
Sources: beef, liver, wholegrain cereals, dried apricots, figs, prunes, raisins, dark green leafy vegetables
Vitamin C
Purpose: healthy immune system, maintains healthy tissues and bones
Sources: orange juice, strawberries, kiwi fruit, broccoli, oranges
Vitamin D
Purpose: builds strong bones, helps to absorb calcium
Sources: oily fish, fortified breakfast cereals, eggs, sunlight
Vitamin E
Purpose: antioxidant-helps the immune system
Sources: oily fish, nuts, seeds, avocado, egg yolk
Pre-Match Meal
Here are some tips on what to eat before the big kick-off.

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