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What to eat on a diet

Once you start training or playing games that last for more than 60 to 90 minutes, you should try hard to consume fuel during the session.

The same would be true if you haven’t eaten a sufficient pre-game meal and What to eat on a diet, have back-to-back games, or are a young player who could benefit from more energy.

Professional women soccer players may burn 1,000 calories a game, and men, 1,500. Hence, learning how to fuel during intense games can help delay fatigue and dehydration.regime dietetique If you are a coach, be sure to encourage your players to drink whenever possible—including during breaks in play and at halftime.

More precisely, your goals during soccer practices and games are to:

1)    Drink the right amount of fluid to prevent dehydration—and over hydration.

2)    Consume enough carbs to prevent hypoglycemia (low blood sugar).

You can succeed at meeting these goals by drinking carbohydrate-containing fluids (such as a sports drink) or by combining water with solid foods (orange slices; watermelon; water + energy bar; water + sports gels). What to eat on a diet You’ll rarely see elite soccer players consuming more than a sports drink during the game, but youth soccer players can do well with a variety of fluids and foods, especially at halftime.

Creating a Fueling Plan

During training sessions, be sure to drink every 15 to 20 minutes. Remember, you want to prevent dehydration. Don't let yourself get too thirsty.v By drinking on a schedule—let’s say, a target of about 4-8 ounces (120-240 ml), that’s 4-8 gulps, of water or sports drink every 15 to 20 minutes—you can minimize dehydration, maximize your performance, and reduce your recovery time.What to eat on a diet As explained , learning your sweat rate helps you determine how much to drink and is important information, particularly if you sweat heavily. Be certain you make the effort to weigh yourself before and after a one-hour soccer session so you’ll know how much sweat you lose (and need to replace); one pound sweat = one pound of water lost (16 ounces; 480 g). Also, if possible in hot weather games, place water along the sidelines to be consumed during breaks in play.

Within the first half-hour of playing soccer, start drinking so you can maintain adequate hydration; once you are dehydrated, you won't catch up. Losing only 2% of your body weight (2.5 pounds for a 125-pound player; 1.1 kg for a 57 kg player) from sweating hurts your performance and upsets your ability to regulate your body temperature. eating healthy To keep hydrated, bring one or two bottles of sports drinks and a bottle of water.dietetique pour maigrir Bringing extra fluids is always safer than being stuck with too little fluid. However, since it is rare to be able to drink extensively during a game, “tank up” as much as possible, but without feeling uncomfortable sloshing in the stomach or that you have to urinate. Experiment in training first.


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In training, you should drink according to a schedule, but you should also pay attention to thirst. Don’t force fluids. Drinking too much fluid to the point you feel the excess water sloshing around in your stomach can make you feel nauseous.What to eat on a diet The immediate solution is to stop drinking for a while. The long-term solution is to practice drinking during training sessions, so you can learn the appropriate fluid intake.

You will feel in a better mood and more energetic if you can replace not only water but also carbohydrates. These carbohydrates help to maintain a normal blood sugar level as well as provide a source of energy for muscles—and help you avoid hitting “the wall.” The carbs you consume will also help keep you in good spirits. Some poorly-fueled soccer players become moody, irritable, and irrational towards the end of a long soccer session. They lose focus, play “flat,” and/or get overly frustrated with their mistakes, resulting in poor performance.

The physical needs of the game

Soccer is a game of constant motion.  In addition to being physically fit, consider how much

“Premium fuel” it takes to play well in terms of nutrition.

For the older player (but a good overview for players at all ages and levels):

• 5 to 6.5 miles covered per game (2.5 for goalkeepers)

• 1,000 activity changes per game, meaning a change of speed or direction every 6 seconds

• Games are typically played at 75% of a person’s physical limits

• Rest pauses happen for about 3 seconds every 2 minutes

Fuel Suggestions

Some suggestions for fueling during a long practice or game include sports drink, watermelon, orange sections, and gels. Whereas the more serious soccer players are able to do well with just a sports drink, novice players might enjoy some fruit or watery food.What to eat on a diet There is no magic to the special sports foods (e.g. gels, sports beans, energy bars) you see advertised. These engineered foods are simply pre-wrapped and convenient. Use them if you prefer, but also know you could save money by eating raisins and bananas (e.g. 3 fig bar cookies equal the same nutritional value in a Power bar).

Popular Snacks during a Long Soccer

Practice or Game

A plethora of commercial sports snacks are available for fueling during exercise that lasts longer than 60 to 90 minutes.  Yet “real foods” can work just as well. Experiment with a variety of flavors (sweet, sour, salty), knowing that tastes change as you become fatigued.

Young players and professional players alike benefit greatly from at least halftime refueling. This is particularly true if the pre-game meal has been a small one.

Sports drinks

Sports gels or Sports beans Water with banana Watermelon


Orange slices

Preventing dehydration and low blood sugar is crucial to being able not only to survive but also to be successful in extended or intense soccer playing. The fluids and foods that you consume during training or games should be an extension of your carbohydrate-rich daily training diet. Because each player has individual tolerances and preferences, you want to learn What to eat on a diet by trial and error during training what foods and fluids settle best and contribute to top competitive performance.


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