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Footballers Sports Nutrition
Publish date: 20/07/2013
The right nutritional balance and a well-controlled training program are required by a footballer to prepare him properly to reflect his ability on the ground. A footballer must be fully fit to handle the constant exertion of a full season. They should achieve the optimum level of training and a nutritious balanced diet.
Due to the physical demands of football, it is necessary for footballers to eat food high in energy. The diet should be such that it enables them to maintain the highest level of fitness throughout their game, so they should eat the right food, comprising 65% carbohydrates, 20% fat and 15% protein.
- Carbohydrates form the primary and largest proportion of all sports diets. Footballers should take carbohydrate-rich food, such as bread, cereal, muffins, crackers, rice, potatoes, pasta and fruits, which should form part of almost all their meals, as these help boost performance, recovery and muscle gain.
- They can also take the liquefied Viper Active, which is an “isotonic carbohydrate drink with branched chain amino acids (BCAA)”, and help in the recovery of damaged muscles.
- Footballers require a rich protein diet to help them repair the injured muscles after matches. They should take a protein rich food, including poultry, meat, fish, beans, peas, dairy products, lentils and unsalted nuts.
- The players should take a correct balance of high glycaemic index carbohydrates, creatine, whey protein and HMB in order to maximise the muscle growth.
- They can also opt for Cyclone which has been formulated to rapidly activate the growth process with all the nutrients in one formula.
- They can also take the new sports fuel Maxifuel formulated for professional players. The players having a higher muscle glycogen level at the beginning of a match cover larger distance and that too at a faster pace in the match.
- Taking fluids like water or sports drinks regularly as dehydration can affect your stamina, strength, concentration and reaction times. Drink about 500 ml of fluid at least 1 hour prior, 200 ml, about 15 minutes before the game and if possible, drink at least 150 ml every 15 to 20 minutes during the game.
What Footballers Can Eat Before a Game?
- They should take those food items which are easily digestible and meet the required energy needs.
- Take the extra amount of carbohydrates and drink a lot of fluid, a day before the game.
- Take your last meal at least 3 to 4 hours prior to the game.
- You can take a light snack at least two hours before the game.
What the Footballers Can Eat After a Game?
Eat the food rich in carbohydrates after the game as early as possible as that will help in recovering more rapidly. You can take snacks such as low fat sandwich, bananas, natural yoghurt, cereal, dried fruit, fresh fruit, granola bars, sports drink, fig rolls or fruit smoothies.
What Footballers Need To Know?
- Nutritional experts advise footballers to take small but frequent meals about 3 times in a day.
- Complex carbohydrates, fruits and vegetables should be taken three hours before the match.
- Players with increased muscle mass should increase protein intake by 2 grams.
- The players who cannot eat before the game can take the protein shakes.
- Protein intake is very helpful for cell building and repair necessary after matches.
- Take food low in fat.
- Eat fruits and vegetables daily as they prevent illness, build muscles and repair injury.