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Healthy foods to eat

If you are in the experimental stage of developing your pre-soccer healthy foods to eat plan for various intensities of practices and drills, the following information provides some helpful facts about the benefits of proper fueling.

This information can help you find the right combination of food and fluids that will make or break your ability to train and compete comfortably.

1. Pre-soccer food helps prevent low blood sugar.

The carbohydrates in your pre-exercise bagel, oatmeal, banana, yogurt or other carb- based snack are important because they fuel not only your muscles but also your mind. Adequate pre-soccer carbohydrates help you think clearly; the carbs digest into sugar and travel via the bloodstream to provide fuel for your brain.healthy foods to eat Why suffer with light-headedness, needless fatigue, irritability, and inability to concentrate when you can prevent these symptoms of low blood sugar (hypoglycemia)?

Cards that you eat several hours pre-exercise, such as the pasta lunch before an afternoon game or the oatmeal-with-raisins breakfast, get stored in not only your muscles but also your liver.healthiest food to eat They are released into the blood stream as needed to maintain a normal blood sugar level. Overnight, the blood sugar levels drop as the liver glycogen stores get low.healthy foods to eat That’s why fueling with cereal or a bagel before a morning practice or game is important; it feeds your brain.

Low blood sugar also happens in the afternoon if you fail to eat enough breakfast and lunch. You will feel tired, unable to concentrate on the task at hand, and perform poorly. This is needless and preventable. Enjoying a pre-soccer snack such as a granola bar, a banana or a half a sandwich, or eating more heartily at breakfast and lunch will help you have enough energy to get through the afternoon soccer session.

Soccer players often participate in the morning games without having first eaten, or having eaten poorly. Some report they feel fine and enjoy good foods to avoid That might be because they ate a big dinner the night before and/or did some serious late-night snacking that bolstered their liver glycogen stores and reduced their need for a morning energizer. This pattern is not bad or wrong, as long as it works well for them. (In general, athletes who eat heavily at the end of the day tend to have more body fat than those who fuel evenly during the day.)


what to avoid when eating healthy



Stay in the game

Some statistics reveal that the majority of goals are scored in the last five minutes of the first and second half of the game.  And according to an analysis of goals scored in the 2002 men’s World Cup, the peak of scoring was between the 76th and 90th minutes of the matches. That means that most likely, fatigue and/or lack of focus has a major impact on allowing opponents to score. This is most apparent in the youth soccer level.eating healthy food  Smart nutrition   can keep you in the game and competitive until the final whistle.

2. Pre-soccer food abates hunger feelings, absorbs some of the gastric juices, and for some players, helps settle the stomach.

A little snack (toast, pretzels, and graham crackers) helps some soccer players feel better. They can exercise comfortably soon after snacking on a few crackers or a piece of fruit—but may prefer to wait three or four hours after a heartier meal.healthy foods to eat The caloric density of the snack or meal affects the rate at which the food leaves the stomach. Hence, the general "rule of thumb" before a hard practice or game is to allow:

•   3-4 hours for a large meal to digest

•   2-3 hours for a smaller meal

•   1-2 hours for a blended or liquid meal

•   Less than an hour for a small snack, as tolerated

3. Pre-soccer carbohydrates fuel the muscles.

The snack you eat even within the hour before you play can get digested into glucose and burned for energy. If you have trouble with solid foods (i.e., banana, bagel) before you play, you might want to experiment with liquids, such as a fruit smoothie, low-fat yogurt, or a canned liquid meal such as Boost.

In general, carbohydrate-based snacks are digested more easily than fatty foods. Low-fat foods and meals tend to digest easily and settle well. In comparison, high-fat-bacon-and-fried-egg breakfasts,

Greasy hamburgers, tuna subs loaded with mayonnaise, and grilled cheese sandwiches have been known to settle heavily and feel uncomfortable.healthy diet Too much fat slows digestion, so the meal lingers longer in the stomach and may contribute to a weighed- down feeling. healthy foods to eat A little fat, however, such as in a slice of low-fat cheese on toast, a skimming of peanut butter on a bagel, or the fat in some brands of energy bars, can be appropriate. It provides both sustained energy and satiety for the long run.

Easier said than done

Young   players  often  “forget  to eat,”  or push  away  offers of food,  saying   they  aren’t  hungry. This is usually due to distraction, the initial loss of appetite from exertion, or nervous excitement due to the competition (or even tryouts). Gloria’s experience is that when teams, or groups of players, eat together, this situation changes. Players are relaxed, find their appetites, and discover the enjoyment and purpose in fueling themselves. What’s more, there is an added competitive edge when teammates realize they are going the extra mile to increase their game preparation. (And other players in the area see their competition meaningfully fueling their bodies, and recognize their opponents are purposefully preparing to compete.)

4.  Pre-soccer beverages provide fluids to fully hydrate your body.

By drinking diluted juice or sports drinks before you exercise, you can optimize your fluid intake, as well as boost your carbohydrate and energy intake. The best pre-exercise, fluid choices include water, sports drinks, diluted juices, hot chocolate and even coffee or tea if you want a caffeine-boost. Despite popular belief, caffeine is not dehydrating.healthy foods to eat It is known to be energized and to make the effort seem easier—particularly if other players are accustomed to drinking coffee or tea (and is unlikely to get “the jitters” or suffer from “coffee stomach”).

5.   Pre-soccer food   can   pacify your mind   with the knowledge that   your body   is well fueled.

Pre-soccer food has great psychological value. If you firmly believe that a specific food (such as a bagel with peanut butter) will enhance your performance, then it probably will.alimentation diététique Your mind has power over your body's ability to perform at its best. If you do have a "magic food" that assures athletic excellence, you should make sure that food or meal is available prior to every game!

Whether you are a novice or competitive soccer player, pre-exercise food will help you better enjoy your soccer program. Just as you put gas in your car before you take it for a drive, you should put 100 to 300 calories of carbohydrate-rich food in your body within the hour before you play. You may need to train your intestinal track to tolerate this fuel, just like you train your heart; lungs and muscles go the distance. Granted, each player is an experiment of one, and some players can tolerate healthy foods to eat better than others. That’s why you need to experiment during training to determine what pre-exercise menu works best for you.


Learn More:

Healthy eating pyramid

Food Pyramids and Plates




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