The high intensity running and intermittent exertion required during a single 90-minute soccer game make soccer athletes extremely familiar with delayed onset muscle soreness (DOMS). (See Strategies to Reduce Post-Workout Muscle Soreness.)

At the end of any game, a possible catabolic reaction and muscle fatigue are always causes for concern. Although there is no magic formula, healthy food is an active part of the recovery and regeneration process and the quickest way to avoid DOMS. When you recover fast, there’s no excuse for not consistently training at 100 percent. For soccer athletes, following these 10 basic nutrition rules can make the difference between winning and losing.

10 Basic Soccer Nutrition Rules to Live By

1. Eat seafood twice a week.
2. Upon waking, immediately drink two cups of water.
3. Have a breakfast of ten almonds and a cup of oatmeal.
4. Have two protein shakes daily.
5. Skip sauces and use only extra virgin olive oil cold-pressed.
6. Always have a pre- and post-game meal.
7. On game day, carbo-load with a bowl of pasta several hours before competition.
8. During double training days, eat an extra cup of rice at dinner.
9. Consume one banana daily.
10. Get in at least two servings of vegetables by eating two cups of salad every day.