Many soccer players I know are trying to bulk and gain muscles. However, when it comes to soccer, it's a little bit more challenging to gain a lot of weight. We run a lot - which means we burn a lot of calories. That's a reason why nutrition is so essential. You basically need to include high-protein foods and supplements, such as protein shakes, into your daily diet.
But what about pre-game nutrition? Can you drink a protein shake before the soccer game?
You can drink a protein shake before a soccer game, but it shouldn't be less than 2 hours before a game. While protein shakes are great supplements for soccer players, they might cause problems with performance due to digestion, if they are consumed shortly before a game.
Honestly, I used to drink protein shakes before the game. However, I always left at least 2-3 hours time window before the game.
It is also important to think about what type of protein shake you are drinking.
But what if you decide to refuel your muscles with protein after the game? Let's have a look!
Protein shakes are an amazing way to refuel minerals, protein, and carbs after a soccer game. In fact, it's one of the best things you can drink and eat after a soccer game. Protein shake usually contains protein with carbs that your body used in the game.
I think there is also no difference between soccer games or soccer practice. A protein shake is always a good option in order to refuel your muscles with minerals, proteins, and carbs.
Honestly speaking, I am a big fan of drinking protein shakes after a soccer game. I think it's even better to drink it after a soccer game, as opposed to drinking it before the game.
You see.. if you want to hydrate your body before a soccer game, there are much better drinks to do that.
Anyways.. if you want to drink a protein shake after a soccer game, go ahead! You will benefit a lot from it.
The best protein powder for soccer players is whey protein Optimum Nutrition Gold Standard 100%. This protein powder contains 24 grams of protein per serving, and it's reasonably priced compared to other protein powders. It is great for soccer players that want to build muscles and gain weight.
Again, it is just my personal preference. There are many options you can go with.
If you are still not sure, I think you should contact a nutrition specialist for soccer players that will guide you through the process of picking the right supplements.
When it comes to protein consumption, many people tend to not reach their daily protein intake goal.
It is important that you consume enough so that your body can repair the damaged muscles, build new ones, and that way gain weight.
So how much protein should soccer players eat?
It is highly recommended that soccer players consume at least 1.3-2 grams of protein per kilogram of body weight per day. The amount you take will determine how you will recover after training practice. It is also important to consume this amount of protein in order to build muscles.
So if your weight is 80 kilograms, you will want to aim for at least 104-160 grams of protein every day. But don't worry, you are able to consume most of that from normal foods (considering that you eat healthy).
Small note: As already discussed, if you want to recover fully and be in the optimal state for the next performance, eating protein is very crucial. Another way to speed up your recovery is to use a foam roller.
However, sometimes it is hard to reach that goal, and that's why we have supplements such as protein shakes that help you to reach that daily intake of protein.
So there you go. Let's step back and recap what we learned today:
So there you go. In one sentence: Protein shakes are an awesome way to fuel muscles for soccer players.
If you are playing professionally, it's good to contact a nutrition expert in order to help you to optimize your diet for you.
See.. everybody is different and what works for someone else might not work for you.