Nutrition for Soccer Players: Top Ten Foods To Avoid

March 7, 2023

Nutrition Info For All Athletes: The 10 Most Inflammatory Foods

As an athlete, your body is already under physical stress. Increasing inflammation in the body from the foods you eat could impair performance and your overall health in the long run. The following are the most inflammatory foods you want to avoid, especially during your active season.

#1 Fried Foods

The Impact of Fried Foods on Athletes:

This includes fast food, as many of the foods you eat from fast-food restaurants are fried, refined, and unnutritious. Fried foods, unless cooked properly at home, can contain trans fats, which can lead to inflammation and disease. While chicken nuggets are popular, there are better choices for good nutrition.

#2 Eating Processed Meat:

MEATS THAT HAVE BEEN CURED, SMOKED, DRIED HAVE BEEN REPEATEDLY LINKED TO AN INCREASE IN THE RISK OF CANCER.

There are better alternatives to processed supermarket cold cuts, such as no-nitrate/nitrite bacon, sausage from a local farm, or Krave beef jerky.

Conventional meat means beef and pork raised in a feedlot, given hormones and antibiotics, or chickens in houses that never see the sunlight and are pumped full of inflammatory foods, hormones, and antibiotics as well. Always be cautious where your meat comes from.

#3 Using Inflammatory Oils:

For young soccer players aiming to optimize performance, understanding the role of dietary fats is crucial. Fats are categorized based on their chemical structure and health effects:

Saturated Fats: Found in animal products like butter and red meat, saturated fats can raise LDL cholesterol levels, increasing the risk of heart disease.
Unsaturated Fats: These are divided into:
- Monounsaturated Fats: Present in olive oil and avocados, which help reduce bad cholesterol and inflammation.
- Polyunsaturated Fats provide essential omega-3 and omega-6 fatty acids in fish and flaxseeds.

However, not all unsaturated fats are equal.

Oils high in omega-6 fatty acids, such as vegetable and canola oils, can promote inflammation when consumed excessively. This inflammation may hinder recovery and performance in athletes. Therefore, replacing these oils with those rich in monounsaturated fats and omega-3 fatty acids is beneficial. Healthier alternatives include:

Avocado Oil, Olive Oil and Coconut Oil are options to explore.

By choosing these healthier fats, young athletes can support their overall health, reduce inflammation, and enhance their on-field performance.

#4 Too Much Gluten:

Whether you have a sensitivity to gluten or not, gluten can cause some GI distress, which triggers other issues in the body. Therefore, it should be reduced or avoided, especially during the season or on hard training/game days.

GLUTEN-FREE FOODS ARE THOSE WHICH ARE BEST FOR YOU ANYWAY.

Fruits, vegetables, nuts, seeds, wild-caught fish, pasture-raised chicken, and other gluten-free foods are available in boxes or bags.

#5 Conventional Dairy:

By conventional, I mean not organic, not grass-fed, pasture-raised cows. While dairy products are usually associated with healthy diets, there is a big difference between old-fashioned, conventional dairy and organic options.

And, keep in mind there are two types of protein in dairy: Whey and Çasein.

Conventional casein can be inflammatory to the gut, so when consuming dairy products, try your best to make sure they are organic, grass-fed, and pasture-raised.

#6 Avoid Artificial Sweeteners:

Artificial sweeteners typically lurk in sports products, low-fat foods, or diet products.

ARTIFICIAL SWEETENERS DISRUPT THE GUT MICROBIOME.

Although they are calorie-free or low-calorie, your brain still thinks they are sugar, so your body responds hormonally the same way. Sucralose can make its way into sports products, so read the label.

#7 High Fructose Corn Syrup (HFCS):

Most people know this is a highly processed sugar found in sodas, candy, some juices, and ice cream. It is not only inflammatory and has been linked to arthritis-type issues but also weight gain. If you consume processed foods, you are most likely consuming high fructose corn syrup.

High Fructose corn syrup is just a cheap sugar that costs in the food manufacturing.

#8 Refined Carbohydrates:

Similar to High Fructose Corn Syrup (HFCS), refined carbohydrates have been stripped of nutrients and fiber during processing. This leaves you with the white versions of foods like pasta, cereal, crackers, and white bread. Refined carbohydrates do not sustain energy and can easily lead to inflammation.

These foods can be extremely popular in athletes but aren’t the best fuel.