Cape Town, June 11: As Bafana Bafana prepare to take on the world in the soccer spectacular, one area that deserves special attention is their diet.
“Typically, they should have a meal that is easy to digest and provide energy, lean protein and low fat,” Shelly Meltzer who heads up dietary practice at the Sports Science Institute, told News24.
Meltzer said that soccer players, like other top athletes, should have low fat regular meals to keep them in top shape, especially before major tournaments.
“Players should have a low fat lunch with skinless chicken or fish for protein, spaghetti, pap or mash potato are good sources of carbohydrate and non-creamy sources. Vegetables, fresh fruit or fruit salad and drinks (like sports drinks) can accompany this,” she said.
She also recommended sauces, but warned that high fat, creamy sauces should be avoided, saying “non-creamy sauces are for taste and flavour”.
Eating plan
“Sports drinks are fabulous vehicles for both carbohydrates and fluid, especially when they don’t feel like or can’t eat (like training or playing a match) and when they need the extra carbohydrates.
“Athletes can have a top-up meal or snack an hour to hour and a half before kick-off. Sandwiches with low-fat fillings and sports drinks are good,” said Meltzer.
She insisted that nutrition staff for top athletes should regulate the timing of meals because it could impact on energy levels and gut comfort, and that there should be an organised eating plan in place. She said that it would be unlikely that players would want to eat during half time.
“I doubt they’d want to eat anything (during half time), and that’s why sports drinks should be available.”
While these guidelines are important, Meltzer stressed that dietary strategies should be a long term process.
“I wouldn’t introduce a new strategy at a big event. These strategies should have been planned over a long period,” she said.
She warned against the often common practice of sports stars celebrating with alcohol after a victory, saying that it could negatively impact injuries and performance.
—Agencies