How do i eat healthy, to stay in shape for soccer?

Question

I have to get in shape and get ready for tryouts this august,
and i was wondering if anyone could give me tips on how and what should i eat to stay in shape =D

Answer 1

For best nutrition, choose foods containing high-fiber, complex carbohydrates and monounsaturated or polyunsaturated fats instead of refined, low-fiber carbohydrates and saturated fats.

Bake or broil food instead of frying it. Steam or microwave vegetables rather than fry them.

Eat moderate-sized portions.

A soccer player needs energy to cope with training as well as performing in competitive matches - so the proportion of carbohydrates, fats and proteins consumed is of great importance.

For a player in training - foods rich in carbohydrates, should be given priority - but must be balanced with a reasonable intake of protein, low fat and lots of fruit and vegetables.

The best carbohydrates to eat are the Complex Carbohydrates - as found in foods such as Pasta, Rice, Noodles,Baked Beans, Pulses (beans,peas,lentils), Bread, unsweetened Breakfast Cereals, Potatoes and sweetcorn.

Peaches apricots and bananas are excellent choices in fruit.

On match days fat and protein intake should be restricted and an easily digested pre-match meal eaten about three hours before kick-off - with a 'top-up' high protein snack consumed 90 minutes later.

The stomach should then be practically empty during the game.
A baked potato, pasta or rice with a low fat sauce or breakfast cereal with low fat milk or banana sandwiches are all foods that are not too bulky and are easily digested.

For a high carbohydrate snack try toast (or muffins) with jam or honey, jelly sweets or sweetened cereal.

Drink orange juice with the meal and the snack.

Don't eat doughnuts, potato chips, nachos or hot dogs before a game. Give the concession stands a miss. If you just have to have a cheesesteak sandwich - wait until after the match.

After the game, a sweet snack should be consumed and fluids replaced.

Fluid replacement is probably the most important nutritional concern for a soccer player.

During a game fluid is lost through the skin as sweat - and through the lungs when breathing. If this fluid is not replaced at regular intervals during and after the match (or when training), you can become dehydrated.

The best way to prevent dehydration is to maintain body fluid levels by drinking plenty of water before, during, and after a training session or a competitive match.

Thirst is not an indicator of how much body fluid you have lost. If you wait until you are thirsty to replenish fluids - you are most probably already dehydrated.

Don't become obsessed with dietary 'fads' - Do eat a balanced, varied diet with plenty fruit and vegetables.

Try and avoid prepared and frozen meals - they may be easy to heat and eat but for your health - fresh is best

Answer 2

Well i drink a lot of water. When I feel hungry i eat what i want. I don't worry about staying in shape. I worry about it when i exercise. As long as you stretch, run and exercise a lot, you'll be fine. Just don't overeat. You can be overweight and still be able to run every minute of the game. I tall depends on your cardiovascular system. When people think of getting in shape, they think of shape (size, weight, strength). What getting in shape for soccer means is "How long can you push yourself and how well can you?" Not how good your weight is. Anyways try to stay away from fatty foods, but if you can't then you have to be able to burn them off. O yea.... don't drink pop at all. Trust me. Getting rid of pop is the best thing I ever did. Now i can maintain my weight and run better. Pop adds tons of unnecessary calories and it hurts your kidneys.

Answer 3

I play soccer too. Just eat healthy portions of each food. You don't need to and probably shouldn't cut out a complete food group, even sweets. Make sure to not eat so much fast food and instead make your own meals. Also make sure to keep training almost everyday, and drink a lot.

Answer 4

I play soccer too, and what i would do is, drink a lot of gatorade, eat normal portions of food (not really big), and try not to eat a lot of sweets. Also run about 1 mile each day. Good luck!

Answer 5

I hate to be the bearer of bad news but that honey mustard your drizzling on that salad has just as much fat as a tablespoon of mayonnaise.