There is no doubt that today’s football requires the nutrition of today’s football and the diet of modern football players.
The biggest physical requirement of today’s beautiful games is more than just working on the field with the ball.
Physical training, the psychological elements of sports, and of course nutrition need to be considered in order for your body to maximize its physical potential and achieve top-level performance.
In this post, we will only discuss nutrition related to athletes, especially soccer players. How about a soccer player’s meal? Before discussing the details of soccer nutrition and what a soccer player’s diet should look like, we need to take a closer look at why athletes should generally eat healthy.
Nutrition for Athletes: Why Should Athletes Eat Healthy? There are many reasons why serious athletes and athletes who want to improve their fitness and overall performance in a particular sport should start with nutrition. Sports nutrition has come a long way in recent years. Many studies have clearly shown that improving an athlete’s diet can lead to:
Reduced risk of injury
Better muscle recovery and recovery
Better mood and attitude
And much more
Find out more about nutrition and sports performance. What foods should a soccer player’s diet consist of? macro
The food we eat is the energy our bodies need for everyday functions such as walking, studying, playing video games, and of course soccer. Our body does this by breaking down food into three energy-producing substances called macronutrients. These major nutrients are carbohydrates, proteins and fats.
Let’s look at some examples of foods that are rich in each. carbohydrates
Carbohydrates are our main source of fuel for high intensity exercise such as soccer. This is basically what our body depends on to go through training and games. Therefore, it is important to eat enough carbohydrates during intense activity.
Foods such as rice, pasta and bread are rich in carbohydrates and are a good choice. Not all of these carbohydrates are the same. It is important to choose wisely. The more carbs you have, the better.
Fruits such as apples, bananas, oranges and kiwis are also effective. Any or all of these fruits have many health benefits and should be incorporated into the soccer player’s diet.
Apples make great treats and should be included in all athletes’ menus. Rich in vitamin C, dietary fiber, and a wide range of antioxidants.
Bananas, on the other hand, are an important source of potassium and are important minerals and electrolytes that athletes often need to replenish.
Orange works as well, adding the benefits of Vitamin C. Vitamin C has the potential to reduce inflammation, which is very important for athletes.
Kiwi is undoubtedly powerful in terms of benefits for athletes. In addition to being fragrant, it is also rich in nutrients needed by humans, especially athletes: vitamins C, E, K, folic acid, potassium, fiber and antioxidants.
Read more about the benefits of kiwi.
The next major nutrient, protein, is equally important in the diet of soccer players. As a component of muscle, protein is found in animal foods such as chicken, beef and fish. Some plants, such as beans, lentils, and soybeans, also contain protein and should not be overlooked. Athletes need more protein than most proteins to help repair, repair, and rebuild the body. Therefore, it is important to eat little by little with each meal.
Finally, there is fat. This is the fuel source used for long hours of exercise. In addition, fat helps to benefit from glycogen. Glycogen needs to recover after exercise, according to current nutritionists.
Fat is found in most animal foods, cooking oils, nuts, seeds, and various dairy products. Soccer players’ diets should be regularly ingested with fats, especially healthy fats.
What does a pre-match meal look like in a competitive soccer player’s meal? Undoubtedly, getting enough of all three major nutrients is an important part of a soccer player’s diet. By doing this, soccer players can play in the best possible way.
But just before the match, carbohydrates and protein are of utmost importance. Knowing that football involves many sprints, jumps and kicks, our bodies are anxious for the fuel source needed for this high intensity activity. It makes carbohydrates essential and should make up more than a quarter of the pre-match diet.
At the same time, your muscles work incredibly hard and are often exhausted in tough 90-minute games. You need protein to provide a building block that keeps you strong and well nourished. Approximately one-quarter to one-third of protein plates are ideal for optimal performance.