Any successful soccer player needs to be eating muscle-building foods for all-round strength and endurance. A well planned diet should consist of a lot of carbohydrates and protein. Carbohydrates are seen as the major source of energy and helps get a player through a long soccer game or a grueling training session. Protein is needed to help promote muscle growth.
Here are a few useful foods all soccer players should be eating for strength, endurance and stamina:
Black beans are rich in carbohydrates and protein and make a great choice to complement a meal with lean meat.
Chicken breast is a great option to get plenty of protein. The breast part of the bird is preferred because it is the leanest and should be eaten with the skin removed to avoid eating unnecessary fat. Also, skinless turkey can be just as beneficial to the health.
Eggs are a reliable option to give a boost of high-quality protein. Eating eggs for breakfast is a great way to start the day. Most of the protein is found in the egg while, which is also a useful source of vitamin D, zinc and selenium. But, the egg yolk also contains health benefits and gives extra protein.
Fruits and vegetables
Eating a varied range of fruits and vegetables is great for the carbohydrate content, as well as the vitamins and minerals that help with the growth of muscles. Popular options include mixed frozen vegetables, cucumbers, asparagus, tomatoes, berries, and bananas.
Lean Ground Beef
Lean ground beef is not only packed with protein, but also rich in alpha lipoic acid, vitamin B6 and zinc. A 3 oz. serving has about 24 grams of protein and just 165 calories. Always go with the extra lean or lean ground beef to avoid extra fat content.
Oatmeal is a further great breakfast option and a very reliable source of carbohydrates. Eating oatmeal first thing in the morning is certain to help get you going for the day and keeps you satisfied until midday lunch. A well-rounded breakfast can include oatmeal combined with pieces of fruit or even eggs.
A further option to add to a lean protein for mealtime is sweet potatoes, which is a very useful carbohydrate. Sweet potatoes are appreciated for their ability to give a beneficial insulin spike. This helps to shorten the time it takes nutrients and protein to reach the muscles.