To be able to play and train for soccer requires energy and a healthy body. It is important that players refuel correctly to meet the energy demands of playing. The right kind of nutrition will help players to maintain their performance and enable them to recover between training or games. As coaches we need to be able to offer the correct nutritional advice to players. Grassrootscoaching.com have prepared basic information on the right kind of nutrition for players, but if there are any doubts about the advice being given, the player should be referred to a sport nutritionist or dietitian for further guidance.

Good eating and drinking habits should form an integral part of a player's general lifestyle, and should be tailored to meet the energy demands of the individual.

Soccer Nutrition

To ensure that the correct eating habits are followed to provide sufficient energy to meet performance demands, players should be encouraged to adhere to the following guidelines:

• Time their eating and drinking requirements to fit around the requirements of training sessions or games. It is important that players and their parents are aware that large meals should be consumed at least three hours before training or a game. It is fine for players to eat small amounts of the right kind of food regularly during long training sessions or at half time of matches eg, slice of banana, a few raisins or sliced fruit and to ensure they have available drinks eg water or sport drinks. It is useful to encourage players to bring their own labelled drink bottle to every game and training session. It is also a good tip for the coach to bring a supply of water for those players that forget.
• Reduce the amount of fatty foods eaten to no more than 30-35% of the total daily diet. Most foods are labelled with the fat content, so it is relatively simple for the players and their parents to check what is acceptable and what isn't
• Eat plenty of complex carbohydrates eg boiled or baked potatoes, cereals, pasta, rice, wholemeal bread, peas and beans, fresh fruit, vegetables and nuts but not within three hours of a training session or game, as this can cause blood-glucose levels to fall (hypoglycemia) leading to lightheadedness and sweating. Simple carbohydrates found in sugar, chocolate and jams are less nutritious but can supply a quick source of energy and can be eaten in small amounts up to 30 minutes before a training session or match
• Maintain a high fluid intake by drinking water or fresh fruit juice, especially before and after playing. For most players water is the best fluid to rehydrate with. The body can cope without food for a few hours, but it can be very dangerous for players, particularly young players to become dehydrated. On a hot training or match day a player may need to drink between two and three litres. Therefore it is important that there is a source of water close to the training area or pitch. If players are thirsty, they are already dehydrating.
• After training or matches encourage the players to refuel with glucose-rich carbohydrates eg baked potatoes, bread, cornflakes and to take on fluids (non-alcoholic) as soon as possible after playing. Immediately after a game or training session, it might be better to for the players to eat fruit eg banana, orange, raisins and drink a sports drink, as this will provide suitable and needed carbohydrates. The refuelling process should start as soon after training as possible as the muscles' capacity to refuel is greatest during the first hour after training. It is important that the coach and player ensure high carbohydrate snacks and meals are readily available after training or games to aid this refuelling.
• Coaches should encourage players and parents to be eat at least 3 hours before training or a match, to be responsible for bringing their own post match snacks and bring their own filled drinking bottle. If there isn't water available at the venue, then the coach should ensure that some is made available.