Nutrition is a major driving force for good performance in football but many players are often oblivious to its importance and some are even clueless about it. What many players are well aware of is the importance of good training and what it can do to boost the performance but most of them aren’t aware of the fuel load that good nutrition provides in bringing out the best in them.
This article will show you what to consume each day to better your performance in the pitch. You will be surprised how simple it is to achieve optimal perform in the field by jus following this nutrition guide.
Eating lots of protein:
Proteins have been dubbed as athletes’ best friend due to the physical aid that they provide to your muscles. Protein is an essential nutrient for any athlete to ensure that they grow in stature. They ensure that your muscles are in the right form and continue to increase. Without these nutrients your body would be a hub for various health problems. However the major question to ask is how much is enough each day for your body? This is a subject that elicits mixed reactions and suggestions from health practitioners but generally an athlete involved in hard training should consume one gram per pound body. During days of rigorous training at the camp ensure that you increase this amount and whenever this period comes to an end ensure that you bring the ratio down. Do not consume in excess with the aim of getting bigger because this will follow the law of diminishing returns. This means that you will gain in stature up to a certain point where it starts to decrease. Therefore stick to the recommended ratio and you will be ahead of your game.
Quality protein foods include yoghurt, beef, chicken, cheese, pork, duck, fish, peanut butter and venison. You should bear in mind that protein should be consumed only as supplements and not as the base foods for optimal results.
Say no to junk food:
Many people almost in any part of the world love junk food. However this is not the food for you in the football league. Training for games is usually very involving for players and usually involves the burning of calories. Therefore you need to ensure that you compensate for this loss to maintain the stature. To make up for this junk food is not the thing for you. Go for protein supplements that ensure that each and every calorie lost is fully replenished.
Consume your vegetables and vegetables daily:
Many players detest the idea of eating vegetables with a passion. They are clueless about how important this is to their general health. You need only to consume at least one vegetable a day! Veggies provide you with vitamins, fiber, high water content and acid base balance which ensures that you are in good health. The vegetables to look out for include peppers, tomato, broccoli, spinach, cucumbers, eggplant, and asparagus among others. Use the green vegetables as the base. In addition do not forget to take at least a fruit each day.
Eat fats and oils sparingly:
The following fats are excellent for your body health: eggs, coconut oil, fish oil, krill oil, almonds, walnuts, peanut butter( natural) and extra virgin oil. Some of these oils such fish oil reduce inflammation after games while coconut oil builds testosterone levels.
Players should drink a diluted electrolyte/ carbohydrate solution before during and after a game or training to cater for the water lost in sweat.
All football players are prone to both serious and minor injuries during games and for this reason each player must ensure that they have an EHIC card to ensure that they receive affordable or free treatment in case of any eventualities while on the pitch.