Two-Week Diet Plans for Footballers

You'll have to eat right if you want to keep up on the field.

Football -- or soccer, as it's called in the United States -- ranks as one of the most physically demanding organized sports. Some estimates claim that a professional soccer player will run six miles in a 90-minute game, writes Dr. Don Kirkendall of the U.S. Soccer Federation sports medicine committee. As an amateur player, it's unlikely you'll run that much, but you'll want to eat right if you plan on "getting on the pitch."

Proteins

Essential for any type of athletic training, proteins regenerate muscle and tissue. You won't need to consume that much protein -- found in such foods as chicken, nuts and eggs -- to see optimal effects, however. Expertfootball.com explains that no more than 10 percent of your diet should consist of protein.

Carbohydrates

Carbohydrates serve as the key to success as a footballer, providing glycogen, a vital molecule for peak physical performance. Complex carbohydrates such as wheat bread, wheat pasta and wheat-based cereals make the most efficient fuel while not burdening your body. White flour and starch-based carbs deliver extra fat and calories that your body doesn't need, especially for a two-week diet where you're trying to get results as quickly as possible.

Fats

Fat does turn into energy, but not the type of energy that the body uses during intense physical competition. For that, the body turns to glycogen, which consists of carbohydrate molecules, explains Expertfootball.com. During a two-week diet, stay away from all but essential fats, focusing on foods high in complex carbohydrates and only small amounts of fat.

Exercise

A two-week diet can certainly get you on your way to being a footballer, but it won't be enough. If you want to keep up on the pitch, you'll have to exercise, too. In addition to practicing your dribbling and shooting skills, visit the weight room and get in some running. According to Soccer Training Info, circuit training -- working different muscles on different machines in succession -- lets you gain strength without getting too bulky, a perfect combination for a footballer.

References

• Active.com: How Far Do You Run During a Soccer Game
• Expert Football: Nutrition
• Peak Performance: Nutrition for Soccer Players
• Soccer Training Info: Weight Lifting

Resources

• Soccer Fans: Soccer Nutrition