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A few weeks ago a friend turned me on to weekend soccer games. I played soccer intensely from age 7 to 18 and then less so for the next six years. However I'm now 34 and rediscovering my passion for soccer...though my body feels like Neo waking up from the Matrix. I'm now at the age when professional soccer athletes retire. Recovery is slower and I've packed on a few. However there is a lot more knowledge regarding how to speed recovery, increase performance and lower injury risk.
Gatorade was a big advance but didn't exist when I started playing. It's still key, but here are some other distilled points (some of this is old news..but some relatively recent):
- Eat a balanced diet with more complex carbs before competition, see 'Eat to win' below'
- No coffee day of (mixed opinions on this)! Caffeine gives you a feeling of alertness, but it's a diauretic which means it dehydrates you just when your body needs fluid the most. Not only can this hurt your game performance but also your post game muscle recovery. Even so there is some conflicting info that it can enhance performance for a time. If you are going to drink it make sure you're very well hydrated or it will drag you down.
- Drink gatorade or other electrolyte drink during activity. This can help sustain high levels of activity longer.
- Consider a post recovery drink like Endurox 4 - see hydration below.
- Don't rely on thirst for knowing when to drink. Dehydration reduces performance and if you're thirst you're already dehydrated.
Here are some great links I've come across:
- Hydration - How important it is both before and after This article is excellent.
- Eat to win - excellent article describing the different types of foods which and what the athlete's body needs to perform.
- psychedelic misadventures of a weekend warriro
- http://www.chicago.consciouschoice.com/2004/cc1709/healthconscious1709.html
- http://www.soccerclinics.com/IPANutritionPrecompetition.htm
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