Get used to planning what you’re going to eat each day. Planning helps to stop eating whatever, whenever. Check the labels for the amount of fat, carbs, and protein they contain.This is an example of an eating plan for a player who has a light run in the morning followed by training or game in [...]

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Drinking adequate amounts of fluid can prevent dehydration, reduce heat disorders, and provide a convenient source of energy. It can get pretty hot in all that gear and fluids help regulate your body’s temperature. Ensuring you have sufficient fluids before and during training, can improve your performance. Replacing lost fluid after training helps in your body’s recovery.

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Bruises, sprains, knocks and even broken bones come with the territory of a goalkeeper. Protein helps in the repair and recovery of damaged muscles and tissues, and in the recovery of energy stores. Consuming sufficient amounts of protein enables your body to recovery from training and to build strength. For young goalkeepers, protein is also [...]

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Extra weight can slow you down. Although fat helps protect the organs from damage, we prefer our gear to do that. Simply put, if you eat more than your body needs, you get fat. Obviously the moral is not to overeat. Consume enough food to provide energy for all your daily activities – training, recovery, growth etc.

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How to be a Fireball of Energy

Think of your energy levels as a fire no fuel, the fire goes out and your energy levels decline. You need to continually feed the fire to keep your energy levels up. It’s important that you have sufficient fuel before, during, and after your training to keep your fire burning. If you’ve ever felt tired, light headed, uncoordinated or weak, it might just be that you’re low on fuel and your fire is going out. If you have high levels of fuel stored before training, you will be able to use that energy to train harder, for longer. Carbohydrate is the body’s fuel that stokes up your fire.

Good sources of carbohydrates come from breads, grains, pastas, fruit and vegetables.

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Nutrition

Today’s goalkeeper needs to be a super hero – speed, strength, courage, energy, reflexes, coordination, agility, skill, decisiveness, and determination. It’s no longer the fat person who gets put in goal just because they take up the most space.

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Fluids
As a goalkeeper we are wearing so much protective equipment that our body cannot effectively cool itself. I am sure you all know the feeling of coming off the playing field after a hard training or game covered in sweat. It is very important to replace the fluid we lose so that our body is adequately hydrated and can perform optimally during the next session.

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