Soccer Nutrition- Eat Your Way To The Top
Few people know what strenuous sport soccer really is and do not realise how important it is to pay proper attention to soccer nutrition. Referring to nutritional needs, you can draw a strong resemblance between marathon runners' needs and those of soccer players' nutrition.
The physical demands of soccer require a player to perform high energy actions and fast running. Marathon long distance running requires a steady pace over a certain distance. Now you still want to know what the strong resemblance is. Take into account that a soccer player change his direction about every 5 to 10 seconds, run 11 kilometers at a moderate pass and accelerates his speed between 50 to 60 times during the match.
Actually, you need to consider every little bit of detail that can influence your performance if you are serious about your game. Soccer nutrition plays a significant role in the success of any soccer player and it is important to know what influence macronutrients, micronutrients, diets, fats, proteins and hydration have on your performance as a soccer player.
The nutritional needs of a general soccer player are underestimated badly. In general, a soccer player needs in the region of 2500 carbohydrate calories per day but only takes in about 1300 calories per day. Carbohydrates, apart from water, are regarded as the key nutrient for soccer players feeing program.
Glycogen is produced from the carbohydrates that you take in from food such as milk, bread, pasta, bananas and apples. Glycogen is the main energy source to your muscles. So in order to deliver a star performance you need to have sufficient glycogen. A lack thereof will result in negative aspects such as fatigue, poor concentration and regaining strength after practice or a match take longer than it use to.
By playing soccer, you burn a lot of calories. When it comes to fat in your diet, you should still try to keep your fat intake to the minimum because fat is not a good provider of energy. As for protein you need to eat about 1,4 to 1,7 grams of protein for every kilogram of body mass per day. Protein is essential to repair your muscles and to assist in the maintenance of your immune system. Protein such as milk, cheese, chicken and fish is good to nourish your body before practice or a match, however it will not provide you with the same energy that you would have get from carbohydrates.
What is the importance of water in soccer nutrition? Water is a vital in order to keep the body hydrated. Especially during matches or practice in hot weather you need to drink frequent but small portions of water. Sports drinks manufacturers suggest that it gives a boost to your accomplishments. In fact, it has very little to do with your accomplishments. Sports drinks contain carbohydrates that are absorbed fast and increase your blood sugar for a short period but do not increase your abilities. It is highly recommended that sports drinks are only used as an extreme last resort meal replacement. It is imperative to exercise good meal planning to avoid nutritional crisis management with sports drinks or alternative supplements.
It is advisable to consume in the region of 700 carbohydrates not less than 3 hours before playing a match and shortly after the game and in addition consume as much fluids as possible. This will help your body to replenish itself at the soonest. - 17274
The physical demands of soccer require a player to perform high energy actions and fast running. Marathon long distance running requires a steady pace over a certain distance. Now you still want to know what the strong resemblance is. Take into account that a soccer player change his direction about every 5 to 10 seconds, run 11 kilometers at a moderate pass and accelerates his speed between 50 to 60 times during the match.
Actually, you need to consider every little bit of detail that can influence your performance if you are serious about your game. Soccer nutrition plays a significant role in the success of any soccer player and it is important to know what influence macronutrients, micronutrients, diets, fats, proteins and hydration have on your performance as a soccer player.
The nutritional needs of a general soccer player are underestimated badly. In general, a soccer player needs in the region of 2500 carbohydrate calories per day but only takes in about 1300 calories per day. Carbohydrates, apart from water, are regarded as the key nutrient for soccer players feeing program.
Glycogen is produced from the carbohydrates that you take in from food such as milk, bread, pasta, bananas and apples. Glycogen is the main energy source to your muscles. So in order to deliver a star performance you need to have sufficient glycogen. A lack thereof will result in negative aspects such as fatigue, poor concentration and regaining strength after practice or a match take longer than it use to.
By playing soccer, you burn a lot of calories. When it comes to fat in your diet, you should still try to keep your fat intake to the minimum because fat is not a good provider of energy. As for protein you need to eat about 1,4 to 1,7 grams of protein for every kilogram of body mass per day. Protein is essential to repair your muscles and to assist in the maintenance of your immune system. Protein such as milk, cheese, chicken and fish is good to nourish your body before practice or a match, however it will not provide you with the same energy that you would have get from carbohydrates.
What is the importance of water in soccer nutrition? Water is a vital in order to keep the body hydrated. Especially during matches or practice in hot weather you need to drink frequent but small portions of water. Sports drinks manufacturers suggest that it gives a boost to your accomplishments. In fact, it has very little to do with your accomplishments. Sports drinks contain carbohydrates that are absorbed fast and increase your blood sugar for a short period but do not increase your abilities. It is highly recommended that sports drinks are only used as an extreme last resort meal replacement. It is imperative to exercise good meal planning to avoid nutritional crisis management with sports drinks or alternative supplements.
It is advisable to consume in the region of 700 carbohydrates not less than 3 hours before playing a match and shortly after the game and in addition consume as much fluids as possible. This will help your body to replenish itself at the soonest. - 17274
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