Nutrition professional footballers, basic rules and diet
Nutrition professional footballers, basic rules and diet.
Practically every day, football players endure serious loads both during training and during the game. In terms of energy costs, this is certainly not the “Tour de France”, but during a match a football player can lose up to 3, and in the heat even up to 4 kilograms.
Today, each team has in its composition of legionnaires from different parts of the world, so the food must be compiled and taking into account the national characteristics of the players.
In the leading clubs of the world with the help of special blood tests and metabolic tests, nutritionists find out the metabolic rate of the player during training and rest, the state of the immune system, as well as the body's reaction to various foods. Then, based on this data, a menu is compiled.
Football players should take up no more than 10-12% of the total body mass. Excess weight prevents to develop speed, creates an additional load on the joints and the spine, slows down the blood flow.
How many times a day should a football player eat? For example, in the Bundesliga accepted fractional five meals a day. While in Ukraine taken three meals with snacks.
For most football players, beef pork, chicken fillet, turkey and rabbit are in high esteem. Pork is not welcome. The fish is represented by salmon, pike perch, trout and flounder. Required vegetables as a source of fiber, as well as fruit. And here preference is given depending on the season.
Before the match (and not only) it is strictly forbidden: ketchup, mayonnaise, cream, soda, chips, fried pies, beans, peas, seeds, pepper and sauce.
Football players usually eat 3-3.5 hours before the match. Unlike cyclists, who after arrival eat up to a kilogram of pasta to recover, the magicians of the ball usually operate with 200 grams of pasta.
Food before the match should consist of carbohydrates with a small amount of protein added, since proteins can cause digestive difficulties. Preference is given to carbohydrates with a low glucose index, such as pasta, rice, buckwheat.
During the game, football players usually consume so-called sports drinks, which perform the function of regulating the balance of water, as well as vitamin and mineral reserves, which, in turn, is the prevention of muscle spasms.
In conclusion, I would like to say that every player knows exactly what he shouldn’t eat, and what he shouldn’t refuse.
The issue of power players in no way be underestimated. Here there is science, and mastery of cooks, and the quality of products, and psychology, and traditions, and individual preferences.