Large sports sites regularly publish information that this or that football player hired a nutritionist, and all his troubles ended. Or, say, a famous coach forbade a certain kind of food, invited a super-specialist, and everyone immediately began to play as well as never before. This point of view has grounds because nutrition is the foundation. It determines the level of energy, well-being, and, accordingly, the players’ performance. In this article, we will try to figure out what a football player should eat for optimal efficiency.
Understanding Nutritional Needs of Football Players
When creating a menu, you should start with the basic elements. Specialists advise to include all the nutrients to create a balanced menu.
Macronutrients: Carbohydrates, Proteins, and Fats
Football is a serious sport that involves high physical exertion. And it is important that a person receives a sufficient amount of nutrients, which act as “fuel.” An ordinary person with an average weight of 75 kg spends about 2400 kcal daily. A professional athlete should receive 3000-3500 kcal with an average load and up to 5000 kcal with intensive training in non-stop mode. In this case, the ratio of proteins, fats, and carbohydrates is 1:0.8:4.
Proteins
A footballer’s diet includes 2.3 g of this element per 1 kg of his own weight. Moreover, 60% of the protein from this volume is of animal etiology: veal, rabbit, chicken, turkey (with skin removed), fish, eggs, dairy, and cottage cheese. To receive vegetable protein, it is recommended to eat cereal porridge, beans, rice, and potatoes (baked is recommended). It is better to cook them in a steamer, boiling or baking them. Fried foods are harmful to health, so this heat treatment method is not recommended.
Fats
Many people believe that fats make you fat. This is true, but only if consumed in excessive quantities. You can’t give them up completely. They are an energy source. There are 1.8 g of this element per 1 kg of weight. At the same time, 70% of fats are of animal origin: fish oil, dairy, and cheese.
The remaining percentage can be replenished with the following vegetable oils. They are drunk in pure form or added to salads. When the body lacks energy, it will begin to use fats supplied with these products.
Carbohydrates
The football players’ diet should contain 70% slow carbohydrates. They are found in the following products: cereals, durum wheat pasta, whole grain bread, brown rice, vegetables, and fruits with a minimum amount of sugar.
Products with complex carbohydrates promote the slow formation of glucose, which is used to replenish the energy resource. However, after intense training, it is sometimes necessary to restore it quickly. In this case, products with fast carbohydrates come to the rescue. They are found in sweet tea, apricots, kiwi, and bananas.
Micronutrients: Vitamins and Minerals
During sports training, the need for vitamins increases, which is associated with intense muscle activity and high neuropsychic stress. Vitamins C, B1, and A are of the greatest importance for football players. Minerals must also be included in food.
Getting all the necessary vitamins and microelements from food is not always possible. That is why professional football players take special supplements and vitamin complexes. Of course, they do this only as prescribed by a doctor.
Crafting the Ideal Meal Plan
Athletes’ nutrition varies depending on the season and training regime. Let’s look at the main diet variations. And if you are sure that the players of your favorite team eat right, you can check 1xbet odds in football and earn a little on their results.
Pre-Game Nutrition
3–4 hours before the game, you need to do a “carbohydrate load” (use whole grain sources). Increase the portion of carbohydrates, and the portion of protein can be either standard or slightly less since proteins take a long time to digest.
Pasta or rice are excellent sources of energy. If pasta, then whole grain. If rice, then brown or wild. According to the protein group, it is better to choose white poultry meat (lean). The amount of vegetables is reduced or excluded altogether. Water can be replaced with freshly squeezed juices.
Post-Game Recovery
After the game, the most important thing is to replenish the loss of fluid, so the first thing to do is drink water. Then you can have a snack, for example, eat a piece of fruit, drink a smoothie or chocolate milk. Then, within 1.5-2 hours, you need a standard meal. The body needs nutrients that will help it recover quickly. It is necessary to eat food rich in carbohydrates (rice, buckwheat, pasta, etc.) and proteins (to your taste: from meat to seafood).
Daily Meals and Snacks
Between games, there are three main meals, each consisting of proteins, fats, carbohydrates, fruits/vegetables, and water, plus 2-4 snacks per day.
Breakfast
Carbohydrate (choose whole grain bread/porridge (buckwheat, if oatmeal, then slow-cook)), protein (eggs/cottage cheese/milk/cheese/high-protein unsweetened yogurt), fruit, and water.
Lunch
Food rich in so-called “long” carbohydrates will help restore the calories burned during the morning workout or make a reserve and maintain the necessary energy level for the evening workout. Healthy proteins will help maintain muscles.
Snacks
Special attention should be paid to snacks, and choices should be given to products with high nutritional value. You can snack on fruits, veggies, and nuts. It’s healthy and doesn’t harm training.
Dinner
During the final meal, it is important not to overeat, as the body will recover during sleep. It is important to eat an hour and a half before bedtime so that it has time to be absorbed and digested. For dinner, you can choose, for example, brown rice, fish, a portion of vegetables, and fruit if desired. In any way, when making the plan, you may seek help in AbleApp – it offers personalized health coaching for sustainable weight loss and wellness as well as connects users with certified coaches through the platform. With 24/7 support, footballers can track their health goals, receive tailored plans, and stay motivated. For more insights into the app, check the Able review on Reviews.io.
Hydration Strategies
During training and games, football players lose a lot of fluid. Therefore, this aspect requires special attention. It is recommended that athletes eat more fruit and veggies. However, during extreme loads, fruits alone are not enough. That is why football players drink electrolytes after games. This sports drink restores the water-salt balance and allows the body to recover faster. In addition, it reduces the likelihood of cramps.
Supplements for Football Players
Of course, increased loads cause increased body needs. For example, muscle recovery requires more protein. It can be difficult to get such a quantity of food in a day. This is where sports supplements come to the rescue.
- Omega-3 can help reduce fatigue and muscle soreness, promote recovery, and even improve cognitive function.
- Collagen makes up joints and cartilage, so it is useful as a supplement to reduce the risk of injury.
- It is important to replace electrolytes or ions lost through sweat, so electrolyte solutions help by facilitating the absorption of water. They can be combined with a source of carbohydrates to improve recovery.
- Whey protein is great as a post-workout supplement, promoting recovery due to its easy digestibility and high leucine content.
Case Studies and Success Stories
Let’s look at the importance of nutrition using the stories of specific players as an example.
Neymar
The first story happened to Neymar. One unfortunate day, he was diagnosed with anemia. The club needed quick intervention. The Catalans appointed expensive nutritionists, and the 59-kilogram Neymar was required to gain weight in a short time. The subtle prodigy switched to retinol (vitamin A), and the main product in his diet became chicken and fish in combination with cereals, spinach, and lentils. The most exotic recommendation from doctors was shellfish, and the most common was pasta. Its intake was necessary for the Brazilian to obtain a special form of carbohydrates – glycogen, which is responsible for gaining muscle mass. The Brazilian replenished other vitamins, including component B2 (which stops the development of anemia), as well as B, C, and E, by drinking a special protein shake.
In just the first month, Neymar gained three kilograms. The player’s personal trainer, Ricardo Rosa, supplemented the diet with the right exercises. He focused on plyometrics – gymnastics that improve athletic power, neuromuscular connection, and reaction speed. And Lionel Messi created Neymar’s menu. Or rather, his nutritionist, Giuliano Poser, put Argentine on a diet of five main products. In 2015, the Brazilian adopted the diet from his attacking partner.
Cristiano Ronaldo
Cristiano divides his daily diet into six meals, does not eat sugar, drinks protein shakes, and takes multivitamins and supplements for joint health. He also eats a lot of vegetables for a better metabolism. On average, he consumes about 3 thousand calories a day. His diet is based on grilled or baked fish, seafood, and vegetables.
The forward’s favorite dish is Portuguese bacalao (dried and very salted cod). In the past, bacalao in Portugal was the food of the poor. Ronaldo prefers to eat fresh vegetable salad with fish. “Bacalao, Cristiano’s favorite dish, cannot be eaten every day because it contains 500 calories,” notes the chef of the Portuguese national team, Helio Loureiro. Ronaldo’s diet contains enough carbohydrates, easily digestible protein, potassium, phosphorus, zinc, iron, selenium, and vitamin A. They speed up muscle recovery and strengthen bones. Cristiano avoids sauces, thickeners, and side dishes, and his food does not contain antinutrients that can impair the absorption of other substances. The player drinks a lot of water and prefers fruit juices for breakfast and afternoon snacks. He almost never drinks alcohol because his father died at 51 due to alcohol addiction. Only occasionally can Cristiano afford expensive wines.
Common Pitfalls and How to Avoid Them
Some products are not beneficial for a football player and, moreover, can harm a player’s career. The nutritional value of such products is noticeably inferior to more correct sources of nutrients. For example, it is better to choose chicken between sausages and chicken. If you really want a burger, it is better to make it yourself, using high-quality and natural ingredients.
The stop list includes:
- Alcohol (affects hormone production);
- fast food (low nutritional value);
- chips and snacks (low nutritional value);
- sweet soda (added sugar)
On the day of the game, the prohibited list is replenished with:
- dishes with a lot of spices;
- fried meat;
- peas, beans, and beans;
- nuts;
- seeds;
- butter.
One of the most common mistakes in a football player’s diet, which is typical for any age, is excessive sugar consumption. Endless sodas, buns, cakes, sweet yogurts, etc. Another common mistake is the use of sports nutrition when there is no indication for it. Even FIFA promotes the concept of “food first,” which is based on the use of food as a source of nutrients and increasing the level of knowledge in the matter of nutrition.
Conclusion
There are several examples from professional football where a quality diet has helped players achieve high results. Following a proper diet is not difficult, and the results can be simply amazing. In addition, professional players can, in most cases, rely on the advice of a club doctor and nutritionist.
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