The Breakfast of Champions

We've all been told a countless number of times that breakfast is the most important meal of the day. But guess what? It really is! Many of us are guilty about skipping breakfast whether we say we aren't hungry, don't have enough time, or just want to sleep in five extra minutes. Stop the excuses and start making time for breakfast, especially if you are a soccer player.

Breakfast is called the most important meal of the day for several reasons. Athletes need to eat a balanced breakfast because it helps provide energy and nutrients for strength, concentration, and performance which are all crucial for playing soccer. To play at your best, your body needs to get its day started on the right track.

When preparing your mind and body for a soccer match it is best to eat a breakfast that is high in carbohydrates, low to moderate in protein, and low in fat. Carbs are essential before a soccer game because they will digest quickly to help boost your energy without cramping and bloating.

What to eat 1-2 hours before a game: 

  1. Smoothie with low-fat yogurt and fresh fruit

What to eat 2-3 hours before a game:

  1. Whole grain toast with jam or honey
  2. Oatmeal with banana
  3. Bagel with peanut butter

What to eat 3-4 hours before a game:

  1. Low-fat yogurt with fresh fruit, granola, and whole grain toast
  2. Veggie omelet or scrambled eggs with vegetables and whole grain toast

In addition to your breakfast, don't forget to drink water throughout the morning as you prepare for your soccer match. Every person's body is different so try these breakfast meals and find out what works best for you! Do you have a meal to add to our breakfast of champions? If so, email your submissions to CrossBonesSports@gmail.com

5 Foods for Soccer Players to Incorporate into Their Daily Diets

We are often tempted by unhealthy food everywhere we turn, however eating healthy can easily be simple and delicious. Athletes of all sports need to pack their meals with foods high in protein and vitamins so they can perform at their best. We have complied our favorite 5 nutritious foods for athletes that we believe anyone of any age will enjoy. These foods are great as snacks or to use as ingredients for breakfast, lunch, or dinner:

1. Oatmeal

Oatmeal is a great option for breakfast and can be tossed into a smoothie or shake for a delicious lunch. Oatmeal is high in fiber content and protein, which keeps energy flowing through your body so you can continue to run for those 90 minute soccer games.  Oatmeal also provides your body with minerals and antioxidants. 

2. Bananas

Bananas are a power fruit because of their natural source of electrolytes and potassium. Bananas are great for post-games or practices because the potassium helps prevent muscle cramps. The next time you need a quick snack while you are on the way to a big game, make sure to grab a banana! 

3. Eggs

Good news, you can eat the yolk too! If you are a fan of over easy eggs like we are, you are in luck. Egg yolks are nutrient-dense and contain vital vitamins and nutrients. Eggs are excellent for an athlete’s diet because of the high amount of protein.

4. Sweet Potatoes

As an excellent source of Vitamin A and Vitamin C, sweet potatoes can make the perfect lunch or dinner for athletes. Like bananas, sweet potatoes are a powerful post-workout food because they contain potassium.

5. Walnuts

Nuts are a huge staple in an athlete’s diet since they provide protein and healthy fats. Nuts can also help balance out the amount of carbs that you consume because the protein helps sustain carbs over a longer period of time to help increase your energy and endurance. In addition, they contain anti-inflammatory nutrients that are vital for bone health. With all these reasons, it is a no brainer for athletes to eat walnuts as a pre-game snack. 

Have any delicious recipes that use these ingredients? We are always looking for new ideas to share with our fellow athletes and would love to share your recipes or snacks. Send in your recipes and pictures to CrossBonesSports@gmail.com.


Sources: Active