Fuel for Soccer Fitness

If you’re training for a sustained period of time – like during pre-season training – you’re putting a lot of stress on your body,

If you’re not fully accustomed to it you might get ill. The more you train the more vitamins and antioxidants you need, which means one thing: you need lots more fruit and vegetables.





Food for thought

Try and eat as many super-foods as possible. 

An easy way to spot a super-food is that they are often brightly 

colored – blueberries, tomatoes, beetroot, carrots, cherries and 

pomegranate. If you struggle to eat enough fruit, slip them into 

your daily diet by substituting your mid-afternoon 

chocolate for fruit.

Nothing beats pineapples


If you’re only going to eat one fruit make it pineapple. They have powerful anti-oxidants, and there’s much research supporting its role in helping repair muscle. When you exercise you add stress to your body and this suppresses your immune system. Pineapple provides anti-oxidants that boost your immunity.

Protein + carbs = fast recovery

Aside from fruit, you need a good balance of protein, carbohydrate and fat. Get the right balance for breakfast with brown toast, two poached eggs and beans. For lunch you might have brown pasta with chicken in a tomato sauce and a side salad. For dinner, opt for something like tuna steak and rice. The quality of protein from tuna is better than from many food sources, boosting muscle growth and recovery.

Don’t forget to drink

When active, you need 4-6 liters of water a day.