A well-planned healthy eating plan is needed to support the lean, energetic and fit soccer player. Basic nutrition for the active person should include carbohydrates to give the body energy and lean protein to help promote rapid recovery and muscle repair. Additionally, a balanced diet needs whole grains, seeds, nuts, fruits and vegetables to provide useful vitamins and minerals, while oily fish, olive oil and avocados can provide a useful intake of healthy fats.

Training load and match days will surely influence food and fluid intake. For example, a player participating in a long training session may benefit from a high-carbohydrate diet to not only provide necessary fuel, but also help promote recovery, maintain performance and reduce fatigue. But, on rest days with lower energy demand, a diet containing much less carbohydrates is more appropriate.

Here are six helpful nutrition rules:

Reduce consumption of processed foods

It is beneficial to restrict your intake of processed foods and instead eat a well-balanced, healthy diet consisting of high-fiber carbohydrates, whole grains, fruits, and vegetables.

eat the rainbow

Eat a variety of fruits and vegetables at meal times to increase your ability to get more vitamins and minerals into your diet. The widest range of colors is the best option. Plus, this is a great way to show young soccer players that eating healthy can be fun and colorful.

healthy fats

The right kinds of fat can be heart healthy. Any healthy diet can benefit from a wide range of healthy fats, including flaxseed oil, fish, avocado, seeds, natural nut butters, and olive oil. About 20 to 35% of your calorie intake should come from healthy fats.

I have breakfast everyday

A great way to kick-start your metabolism throughout the day is to eat a healthy breakfast. A couple of great breakfast options to fuel your body include muesli, which is packed with fruit and whole grains to provide slow-burning energy, while oatmeal is another high-carb option.

Keep hydrated

Stay hydrated to keep your body running smoothly. Any sign of dehydration can have a significant impact on your ability to maintain your performance while playing. The ideal is to drink about 3 liters of water, green tea or other non-caloric beverages every day.

Post-workout recovery

After completing a workout, be sure to eat a shake or post-workout meal that is high in protein and carbohydrates.