Good nutrition is vital for every individual’s general wellbeing, nutritionists often recommend eating well-balanced meals daily. Eating and drinking well are necessary for healthy living and physical development for all age groups.
For soccer players, the same rules apply. Being a top soccer player does not only require a lot of hard work in the training ground, in the gym, and on the field, you also need to put into consideration a daily balanced diet to perform at your best.
Soccer players need to stay in good health and keep fit but to achieve this, they ought to strictly eat well-balanced meals, and they need to have a proper dieting plan.
Eggs have been popular over the years for their good nutritional benefits; soccer players ought to consider prioritizing them when drafting out a dieting plan. Eggs are extensively eaten across the globe as it is a rich source of protein.
Including eggs into your diet is not so difficult because they can be prepared in numerous ways which don’t diminish their nutritional value.
Eggs can either be combined with other foods or can be eaten alone. They can be eaten either for breakfast, launch, or dinner, whichever the case may be—eggs can be conveniently eaten anytime, any day.
Eggs no doubt have lots of benefits but can also have side effects when eaten carelessly. Can those side effects affect a soccer player’s career negatively?
In this article, we made sure to answer a common question in the mouths of soccer players and fans alike which is, “can soccer players eat eggs?”
If you fall under that category, you are not to worry any longer because we have put together a detailed explanation of whether a soccer player can eat eggs or not, their benefits, and possible consequences.
Can soccer players eat eggs?
Eggs taste yummy and soccer players are free to eat them but they should ensure to eat them 3 hours before a match on a game day. A few decades ago, eggs were shunned by many because of their high cholesterol content.
Scientists in their research found out that most heart diseases are linked to high blood cholesterol and so high cholesterol foods became ostracized. Eggs became disliked because they have a cholesterol level of 213 mg which is far above the daily recommended limit.
After some years of further study and research, it became clear that cholesterol content in food wasn’t the cause of most heart diseases. It was saturated fat that was the culprit, food high in saturated fat includes red meat and dairy products.
We might have missed out on the tremendous benefits of eggs in those decades they were despised but it is time to retrace our steps and enjoy the wonderful nutritional contents of eggs by adding them to our meals.
When we mention soccer players in this article, we aren’t only talking about players of Association football alone, it also covers other forms of soccer such as futsal and beach soccer. These other forms of soccer also expend a lot of energy from its players.
Eggs are known to contain essential nutrients that form the core building blocks of the human body. Muscles and tissues responsible for proper body function and structure are produced from proteins, and eggs are a very good source of proteins and amino acids.
Choline is also an important nutrient that can help association football, futsal and beach soccer players a lot, they exist in high quantities in whole eggs. Most people hardly get enough of it, cell membranes are built using choline and they also aid in the production of signaling molecules in the human brain.
Eggs also contain Zeaxanthin and Lutein—antioxidants that are stored in the retina. Zeaxanthin and Lutein can help reduce the risk of macular degeneration and cataracts among beach soccer players since they are exposed to a lot of sand which can enter the eyes. These are the two most common causes of impairment and blindness among athletes while aging.
A high level of high-density lipoprotein (HDL) is found in eggs; HDL’s are referred to as “good cholesterol,” they help lower the risk of Association football and futsal soccer players getting a stroke, heart disease, or other terminal health issues. Eating at least two eggs every day can boost your HDL level.
Eggs may contain many calories but it also contains large amounts of proteins, healthy fats, vitamins, and essential minerals which are good for a soccer player’s health and fitness. The calorie content is not great enough to adversely affect a soccer player.
Futsal and beach soccer players burn a lot of energy while playing soccer, so they are obligated to eat foods high in carbohydrates, moderate protein, and little fat. Adequate carbohydrates can be gotten from different sources of food namely eggs, cereals, amongst other numerous food varieties.
While carbohydrates provide energy to soccer players on the beach, indoors or in open fields, proteins are muscle growth supporters which help players get through the game and help them not to have muscle breakdown or aches.
There are a variety of ways that eggs can be prepared which includes, boiled, fried, scrambled, poached, omelet, etc. Raw eggs may be more nutritious but cooking eggs before eating helps kill bacteria that might be present in them thereby making them safer for consumption.
Some nutrients in eggs—for example, protein—are easily digestible when cooked. Research has it that a larger percentage of the proteins in cooked eggs can be properly used by the human body compared to a lesser percentage in raw eggs.
As cooking eggs are highly recommended, it is noteworthy that high-heat cooking can destroy some vital nutrients present in eggs. Also, cooking eggs by boiling, microwaving, and frying reduces the level of antioxidants in them.
Eggs have close to no adverse effects on beach, futsal, and Association football players, the adverse effects mostly come from what they eat eggs with or eating too much of them. We are all aware that too much of everything is bad. Eating a maximum of 2 eggs daily is not such a bad idea.
If a soccer player wishes to eat eggs daily, it is advised that they make use of a low-heat cooking technique and also eat it with other healthy foods rather than unhealthy foods like bacon, cheese, buttery toast, and home fries which are high in saturated fat.
Eating boiled or poached eggs are better compared to fried or scrambled ones because the oil used for frying eggs increases the deposit of saturated fat in the body. If a soccer player wishes to eat fried or scrambled eggs, they should make use of olive oil or any other healthy oil high in monounsaturated fats.
Gaining excessive weight will negatively affect the speed and stamina of a soccer player—and should be avoided at all costs.
Eggs aid soccer players feel full and help reduce later calories consumption. It also helps soccer players maintain their normal weight with minimal chances of becoming overweight.
Eggs are extremely beneficial for soccer players and can even be made healthier by following these few tips
- Syndicating eggs with vegetables add vitamins and fiber to them
- Avoid overcooking your eggs because it leads to loss of important nutrients
- When frying eggs, make use of a heat-stable oil like avocado oil and other oils good in monounsaturated fat
- To reduce your calorie intake, use a low-calorie cooking method like boiling or grilling
Eggs are exceedingly healthy and should be included in every soccer player’s diet plan, a daily intake of eggs is recommended as it contains numerous nutrients that are essential for good health and good performance on the pitch.
What’s more? Eggs are easily accessible, delicious, and blend well with most healthy food combinations. Eggs are also very easy to prepare compared to other protein sources.
Hi there, I’m Jay.
The Pitch is Ours is a new beginning for me and a stepping stone to prepare before retiring from the professional soccer team. Soccer is everything in my life! My friends and I have created this blog with all our enthusiasm, passion, and understanding after years of playing pro soccer. Hope you will enjoy it!