It takes a lot of energy to kick soccer balls around for two 45-minute play periods. So much energy in fact, that competitive soccer players are thought to burn more calories per hour than any other sport. Running, jumping and kicking soccer balls for eight miles a game can cost a 175-pound player about 1000 calories per hour. The high end of some soccer ball estimates is 1200 calories per hour. In comparison, (American) football and baseball players consume only about 700 calories per hour even though that average is for heavier, 200-pound players.
Without enough stored energy in the form of carbohydrates, soccer ball players can’t stay competitive throughout a match. The glycogen produced from eating carbohydrates (apples, bananas, bread, etc.) is the main source of stored energy for your muscles. Eating at least 700 calories of complex carbohydrates prior to each soccer ball match is a good place to start, although daily carbohydrate intake should be much higher overall at around 2800 calories per day. Soccer ball players still need protein everyday too, but protein doesn’t provide the same energy as the carbohydrates do for kicking soccer balls around.
Fluid loss and resulting dehydration are also big factors affecting every soccer ball player’s energy and performance on the field. Plain water is probably the best liquid you can drink to maintain hydration while kicking soccer balls around for 90 minutes non-stop. Some sports drinks may be good too, but most contain too much sugar or even caffeine, neither ingredient being good for endurance on the soccer ball field, especially in hot weather. When you are out on the field of play kicking soccer balls around and you start to feel thirsty, chances are, you are already dehydrated. It is important to remember to drink before you get thirsty and maintain your hydration before, during and after play. You will boost every performance with soccer balls if you keep your body fueled with energy from carbohydrates and the water needed to stay hydrated at all times.
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