Soccer Nutrition- Eat Your Way To The Top
For someone who is not familiar with soccer, the importance of soccer nutrition might be regarded as a small trivial piece of detail to the whole soccer picture. When it comes to soccer nutrition, there are strong similarities between soccer players' and long-distance endurance athletes' nutritional needs.
Soccer is a fast moving sport and requires players to sprint a lot and high energy actions while running a marathon implies continuous running at a tolerable intensity. It may sound as if it is difficult to make the resemblance but if you have a closer look at what entails the activities on a soccer field. Running for about 11 kilometers at a constant speed, 1 kilometers of sprinting, accelerating speed about 50 to 60 times during a match and make a change in direction every 5 seconds, you can start to see the resemblance.
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.
Pasta, milk, bread and fruits like bananas and appels are appropriate sources of carbohydrates to produce Glycogen. Glycogen is an important energy source for your muscles and assist players to have the appropriate endurance throughout the match. When deficient Glycogen levels are present soccer players will struggle to recuperate after a practice session or a match, complain about fatigue and suffer from poor concentration.
Soccer players need a lot of calories in their diet due to their high activity levels. It is not required of soccer players to cut fat completely from their diets although it is advised to limit their intake thereof. Fat is a poor provider of sustainable energy. Your protein intake needs to be approximately 1,4 to 1,7 grams for every kilogram of body mass per day. Protein is an important nutrient to restore muscles and plays an important role in the upholding of the body's immune system. Good sources of protein are chicken, cheese, fish, and milk and are excellent for intake before a match or practice. It must be noted that protein will not provide the equal amount of energy that carbohydrates will.
Water is vital to keep the body hydrated. It is highly recommended that small rations of water are consumed during practices and matches and more so in hot weather. It is commonly known that sports drinks manufacturers claim that this beverage will assist you in obtaining the desired performance. The only part of that which is true is that it contains carbohydrates that your body takes up faster than other more complex carbohydrates. This result in a rise in your hypoglycaemic levels making you feels more energetic for a short period. Using sports drinks to substitute a meal before a match is strongly discouraged and should be used as an absolute last resort.
By eating approximately 700 carbohydrates 3 to 4 hours before the commencement of a match and a shortly thereafter and taking in as much fluids to stock up your body's needs at the soonest. - 17268
Soccer is a fast moving sport and requires players to sprint a lot and high energy actions while running a marathon implies continuous running at a tolerable intensity. It may sound as if it is difficult to make the resemblance but if you have a closer look at what entails the activities on a soccer field. Running for about 11 kilometers at a constant speed, 1 kilometers of sprinting, accelerating speed about 50 to 60 times during a match and make a change in direction every 5 seconds, you can start to see the resemblance.
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.
Pasta, milk, bread and fruits like bananas and appels are appropriate sources of carbohydrates to produce Glycogen. Glycogen is an important energy source for your muscles and assist players to have the appropriate endurance throughout the match. When deficient Glycogen levels are present soccer players will struggle to recuperate after a practice session or a match, complain about fatigue and suffer from poor concentration.
Soccer players need a lot of calories in their diet due to their high activity levels. It is not required of soccer players to cut fat completely from their diets although it is advised to limit their intake thereof. Fat is a poor provider of sustainable energy. Your protein intake needs to be approximately 1,4 to 1,7 grams for every kilogram of body mass per day. Protein is an important nutrient to restore muscles and plays an important role in the upholding of the body's immune system. Good sources of protein are chicken, cheese, fish, and milk and are excellent for intake before a match or practice. It must be noted that protein will not provide the equal amount of energy that carbohydrates will.
Water is vital to keep the body hydrated. It is highly recommended that small rations of water are consumed during practices and matches and more so in hot weather. It is commonly known that sports drinks manufacturers claim that this beverage will assist you in obtaining the desired performance. The only part of that which is true is that it contains carbohydrates that your body takes up faster than other more complex carbohydrates. This result in a rise in your hypoglycaemic levels making you feels more energetic for a short period. Using sports drinks to substitute a meal before a match is strongly discouraged and should be used as an absolute last resort.
By eating approximately 700 carbohydrates 3 to 4 hours before the commencement of a match and a shortly thereafter and taking in as much fluids to stock up your body's needs at the soonest. - 17268
About the Author:
Are you looking for Soccer Nutrition information? Soccer Mastermind is a site dedicated to the world of Soccer. Come and join us.
posted by X - Men at
3:02 AM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home