The role of nutrition in football
Nutrition helps increase efficiency in competition practice, increase intensity, strength, endurance, psychological stability, accurate judgment, help recover after training, competition, reduce injuries and minor illnesses, stable performance. For athletes who are still in development age, nutrition also helps to develop height, optimal muscle mass …
Nutrition guidelines for soccer athletes
The development of a nutrition menu for athletes depends on the individual, the specific time, age, body weight, playing position, the intensity of practice, competition, weather …
Enough energy: Energy helps maintain life, help activities, exercise, help build the body, build good skeletal muscle structure … Energy for football athletes with the energy of ordinary people By age, gender, activity level plus energy for practice and competition. One hour of football is estimated to consume between 416 – 678Kcal.
The most important energy for exercise: carbohydrates from rice, cereals, noodles, noodles, noodles, pasta, bread, fruits …
- Helps store muscle glycogen, an important energy for exercise, should account for 60-70% of the diet energy.
- Carbohydrates are easily absorbed, generate heat faster, consume less oxygen (burning 1 gram of carbohydrate requires 0.83 liters of oxygen, burning 1 gram of lipid requires 2.03 liters and burning 1 gram of protein requires 0.97 liters of oxygen).
- For sports activities, carbohydrate consumption is more beneficial. In training and competition, carbohydrates are still capable of providing energy by breaking down carbohydrates in the absence of oxygen.
- When ingested carbohydrates turn into blood glucose, travels throughout the body, partly converted into glycogen stored in the liver and muscles, the main energy for movement.
Enough nutrients: Coordinate a lot of food, ensure enough 4 food groups in the main meals, paying attention to vegetables, fruits provide plenty of vitamins, minerals, fiber.
Reasonable meal distribution
Number of meals per day: 3 meals and 2 – 3 snacks. Energy is distributed as follows: breakfast 20-25%, lunch: 30-35%, afternoon: 25-30%, snack: 10%.
The days of practice and mealtime depends on the training and competition schedule, the snacks replaced with meals before and right after the game, ensuring endurance and good recovery.
Choose your food when you go out to play
Ensure adequate nutritional needs and food safety and hygiene.
Meals before competition, practice: From 2 to 4 hours, should eat more carbohydrates (2g carbohydrates/kg), low in protein, low in fat, low in fiber, helps to provide adequate glycogen for muscles, helps the apparatus Digestive does not work too hard, does not have the heavy stomach, indigestion.
Meals immediately after the competition, practice: Eating in the locker room right after the end of the exercise or competition, helping to quickly recover the depleted glycogen in storage, helping to recover well when entering the competition. Fighting, practice later. The main food is sugar powder with the amount of 1g carbohydrate/kg/hour, can use fresh fruit, dried fruit, cakes, jam, milk …
Main meals after big matches: Eat as the main meals, especially powdered sugar, but often athletes who have just experienced a lot of effort, are tired so it is difficult to swallow if the food is dry, hard, yes Can change dishes for easy to eat such as porridge, porridge, soup, pho … but should pay attention to eat enough noodles, pho, bread, drink sugary fruit juice to enough sugar powder.
In addition to ensuring good health to achieve good performance, athletes must also pay attention to providing enough water, and care should be taken even if it is a tonic.