Fueling Football Players For Best Performance

“I don’t have time to eat” and “I didn’t know what to eat, so I just didn’t eat,” are common excuses among student-athletes when they first arrive at college.
Eating breakfast within an hour of waking up is essential for energy balance, recovery and weight maintenance.
To properly fuel the body, a student-ath- lete’s day should focus on six fueling times:
• Snack before morning training:
Slice of wheat bread and peanut butter.
• Recovery drink post-workout:
Low-fat chocolate milk and banana.
• Breakfast: Two scrambled eggs;
¾ cup oatmeal with cinnamon, berries and walnuts; and Greek yogurt with granola.
• Lunch: Deli meat sandwich on wheat bread, pretzels, fruit and yogurt and 20-ounce sports drink.
• Pre-practice snack: Trail mix, banana and sports drink.

• Dinner: Lean protein, nutrient-dense carbohydrate (whole grains, vegetables and fruits) and low-fat dairy.
Hydration is another vital aspect of nutrition that soccer players must pay attention to. The best way to make sure you stay properly hydrated is to practice how you play. Remember to drink water and a sports drink before, during and after practice so you will train your body to do the same for competitions