Full Meal for Every Soccer Player

You can take your game to the next level with practice, you can maintain strength, speed, and agility, but if you’re not eating the right food, you’ll always struggle as a football player. However, every player has a different diet, but few key aspects remain similar among every football player. Today we will be discussing the full meal for every soccer player.

Meal 1 – Just after you wake up

Meal 1 is a meal to start your day. It contains:

One Actimel, one pint of lukewarm water with the juice of half a lemon, two small squares of dark chocolate (minimum 74% cocoa).

Why you should eat this:

This meal is to get the body going and boosting metabolism. Actimel is a probiotic drink, that contains healthy bacteria and it keeps your digestion system in proper condition.

Lukewarm lemon water has many benefits. It helps to boost the immune system. Strengthen ligament and prevent sprain. It aids in weight loss and boosts energy. Dark chocolate help to train better intake of dark chocolate can be beneficial to the players. It decreases blood pressure, reduction in inflammation, and relieves stress.

Meal 2 – Breakfast

Take this meal after 30 minutes of meal 1.

“Two slices of brown toast with almond spread. You may also try porridge with honey for a change.”

Why you should eat this:

Breakfast is the meal that a footballer is having before leaving for the training session, and he requires breakfast that can give him enough energy. So, it’s important to take carbohydrates, that is turned into glycogen, which directly fuels the muscles. Brown bread is a good source of carbohydrates. Nuts are known as super-food. Some players also opt for oats in their diet. They’re cheap, filling, contain protein.

Meal 3 – Lunch

“Steamed broccoli, grilled chicken (no skin), lots of brown rice”

Why you should eat this:

Broccoli is another super food. It contains many nutrients that are beneficial for football players. Broccoli has Vitamin C, Vitamin A, Vitamin K, calcium, and fiber. It also provides healthy doses of choline, which will help your mental concentration and focus during a game. Brown rice gives carbohydrates to keep you full and gives you energy. Lean chicken fulfills your protein requirements which are necessary for muscles growth.

Meal 4 – Dinner

“Grilled or steamed fish with steamed veg (avoid carbs). Followed by low-fat yogurt and fruit – berries in particular.”

Fish contains omega-3. Oily fish includes fatty acids that contain various hormones – which are beneficial to muscle metabolism. It’s good for the heart, good for the joints. The reason for choosing this for dinner is because we’re not looking for lots of carbs. Always try to avoid crab while you’re going on the bed, for the risk of the food converting into fat.

What if you’re hungry in between the meals?

Most of the time it happens that you get hungry in between meals. So, what you should eat? A bag of crisps, a chocolate bar, a cheeky bag of sweets? Say no to all this stuff. If pro soccer players get hungry, they will have raw vegetables, nuts, fruits.

What drink you should take to be hydrated?

Keeping yourself hydrated is essential for your body. The kind of diet you’re following you only need plain water to be hydrated. There’s certainly no chance of taking sugary drinks. Say no to caffeinated drinks, like tea or coffee.

Conclusion

It is important to make a meal of 4 times. Never miss a meal. Always remember, “You are what you eat”. So, eat healthily, be healthy. The meal that we mentioned article is taken from the researches and studies on football players’ meals. One can decide their meal according to their dietitian, trainer, nutritionist or on their personal choice.

Topic covered in this article:

Meal 1 – Just after you wake up

Meal 2 – Breakfast

Meal 3 – Lunch

Meal 4 – Dinner

What if you’re hungry in between the meals?

What drink, should you take to be hydrated?

Thank you for reading out this whole article. I hope this helps!