It is easy for the general public to sum up the keys to good nutrition. You should simply consume the balance of nutrients from healthy eating to meet, but not exceed, daily calories.
If you are a footballer, then this formula is only available so far. Due to the strong power, the short bursts and the need to get out of the hard hit, footballers need a more specific nutrition plan to make the most of the field.
The plan should work with a powerful and conditioning program to produce lean muscle mass. You have to find the right fuel to get ready for practice and to play. And you have to take into account your individual needs – for example, a backgammon needs another nutritional strategy than the center behind it.
But before we can get a lot of detail behind the nutrition of football, it's important to understand the basics first. In the field, you need to know how to catch the ball before you can learn whether to block convulsions, convulsions, convulsions and the way. In this chapter, we explain the athletes' general nutrition plans that will prepare you to understand how you are specialized in each position and time of the year. Food as energy
must be an athlete, and the body must be continually fed with so-called calories. If your calorie intake exceeds your needs, you will get weight and body fat, which will be serious, slower, and increase the risk of injury. If your calorie intake does not meet your needs, you will not be able to keep your muscle mass and speed and recovery will be slow and incomplete.
The number of calories needed to maintain certain body weight varies greatly among individuals. For example, a 220-year-old high school, which is still growing, needs 4000 to 5000 calories a day, during the season. The 45-year-old 140-year-old mother, who only cried aloud during the football game, needs less than half the calories he needs.
There are four basic reasons why nutrition is important for athletes:
• As an energy source
• For building a lean muscle mass
• Get the ideal body composition
• Maintaining a healthy lifestyle and reducing injuries
As a serious athlete, you are asking your body to do a lot. Like a racing car, you need the right type of fuel to maximize it, so it's also an athlete. You need to understand and think about what you are getting into your organization if you want to achieve optimal performance.
While for some athletes, talent for a while can consume the less ideal dietary formula, with everyone in the end. The risk of weight loss, injury, disease and convulsion is greater for those who do not meet and maintain the correct entry and store them. Energy from the right fuel means staying strong throughout the season, which every coach wants to see, especially when the team is playing a game.
There are three types of nutrients, carbohydrates, proteins and fat. These energy-efficient nutrients can be found in different quantities in foods. Essential nutrients that also help your body use energy, but do not have calories, vitamins, minerals, and water. Let's take a closer look at how they work together. According to the 2009 Nutrition and Athletic Performance of the American Dietetic Association, the Canadian Dietitians and the American Sports Health College, athletes do not need a diet that is significantly different from the percentage recommended for non-athletes. The recommended eating percentages are:
10 to 35% of the protein
20-35% of Grease
These are quite large ranges and more accurate for football players for the season, training purposes and position. In addition, the use of provinces has proved effective so far. Ideally, players should calculate carbohydrates, their protein and fat in grams based on their body weight.
Athletes, including soccer players, should be fed mainly from carbohydrates. There is a longstanding myth that football athletes should consume a lot of protein, but nothing is true. While small amounts of protein are indispensable, carbohydrates are recommended to feed most of the exercise in practice and in games at all positions.
Why is carbohydrate important? All consumed carbohydrates are converted into glucose in our body, which is contained in our cells. When we need energy, our body activates glucose in our cells. Immediately unused glucose is stored in the liver and muscles and is called glycogen. When we need energy and glucose in the cells is exhausted, the liver produces glucose from its glycogen stores.
But if there is nothing in the store, there is no energy. Runs empty with high carbohydrate meals, which means you do not run well.
Additionally, carbohydrates are the most important nutrients that help our body after a hard workout. Particularly during hard preseason training, footballers need continuous carbohydrates to achieve total healing. Without recourse, the hard work that you enter will not turn you to greater strength.
When athletes do not have enough carbohydrates in their body, they have glycogenic fatigue. The consequences can be felt, the inability of muscle building, and even depression. Continuous fatigue can also lead to overweight syndrome
The ideal diet of carbohydrates for footballers is 50-60% of daily calorie intake. Therefore, for each meal, about half or two thirds of the plate should be filled with carbohydrates.
What do carbohydrates mean? Carbohydrates consist of three elements: carbon, hydrogen and oxygen. They were created by photosynthesis in which water absorbed by the roots of the water donates hydrogen and oxygen. The carbon dioxide absorbed on leaves emits carbon dioxide and oxygen. Water and carbon together produce the most important energy source in the body, called glucose
. But not all carbohydrates are equal. One type is simple carbohydrates that are quickly degraded and processed and refined in sugars such as sugar, table sugar, syrups and soft drinks. Up to 10 percent of calories may come from simple sugars as they are lower in vitamins, minerals, fibers and phytonutrients (helping the body to use the fuel in the right condition, recovering it faster and reducing the risk of injury and disease). complex carbohydrates
Complex carbohydrates are heroes. It takes more time to break down and contain more nutrients such as fibers and vitamins. The fibers are key because it slows down the food through the digestive system and releases sugar into the blood stream. This results in improved blood glucose control and steady energy levels as well as stool regularity. For athletes who want to lose weight, fiber provides a sense of completeness. Reduces cholesterol levels for long-term health. The fibers can be found in whole wheat bread and cereals, fruits and vegetables, beans, oats, nuts (almonds, pistachios and others with woody shells), popcorn, brown rice, potatoes, corn and peas
Although protein is not athlete's primary fuel for training, this is the decisive part of the support system. This is the same as the importance of wearing a pillow and a uniform – they provide protection but do not play the game. Athletes need to look for 10 to 35 percent calories of proteins.
Protein is important for football players because it helps build and repair muscles, helps muscles contract and relax, builds tissues and bow that muscles hold and support bone and promote healing by preventing muscle breakdown. The protein is also needed to produce hormones such as insulin that regulates blood sugar and thyroid for metabolism, immune support and food digestion. Without proper nutrition protein, it causes injury, illness or dissatisfaction. The protein also provides extreme energy when the carbohydrate content is depleted. This occurs when the total cost of your calorie is greater than your consumption and / or when the body cures after injury.
Another important thing about protein is that you need small amounts of it during the day, especially if you try to increase muscle mass. Many busy athletes make the mistake of consuming all their daily consumption of protein at dinner, the rest of the day for easy to touch and low-protein foods. It is important to make sure that protein is part of breakfast, lunch and snacks, as it helps prevent muscle breakdown and promotes muscle building.
It also helps to make us feel better than eating carbohydrate foods and foods.
Protein is found in chicken, fish, turkey, red meat, eggs, cheese, milk and soy products. These foods contain all the basic amino acids, the building blocks of the protein. The best protein sources are low in fat, but this can be cumbersome. Meat and dairy products often contain large amounts of fat. Therefore, find the meat pieces and the low fat dairy products.
Most people know that fat is not a good thing in a diet. But it's not that simple. Footballers must have fat in their diet. It's a fact that up to 35 percent is ok if the athlete is not overweight, although at least 20 percent of the diet is fine.
Fat can be used as a long-term source of energy – in the stored calorie range when carbohydrates and proteins run out. This is especially true for harder athletes who burn more calories or in the pre-season when training is more than twice the calorie requirement. Fat is, however, a very inexpensive fuel source because the muscles are used much slower and can not maintain the high energy intensity training speed.
Fats are a fatty-soluble vitamin A, E, D, and K, essential for muscle and immune systems to build red blood cells and healthy bones. Fats are also found in essential oils for omega-3s and omega-6 cells for brain function, healthy skin, normal blood pressure, blood clotting and anti-inflammatory and anti-inflammatory activity
. The bad news is that research suggests that footballers often consume more than the recommended percentage of total calories. In fact, according to one study by college and professional football players, some players made up 43 percent of the calories on average fat. If you consume more than you need, this can result in unnecessary weight gain and negative changes in the body composition. This also means that the athlete will probably not have enough carbohydrate and protein. For example, if an athlete consumes 1000 calories of roasted chicken, butter, high fat biscuits, and mashed potatoes containing sauce for approx. 49 percent fat, 22 percent protein and 29 percent carbohydrate. If you prefer a grilled chicken breast to eat 1000 calories, use a low-fat grilled sauce, fried potatoes, whole wheat bran, green salad and sprinkle vegetables, 26 percent consume fat, 20 percent protein and 54 percent carbohydrates. So the same calorie, athlete increases the ever-increasing carbohydrates in your diet.
The two main types of fat are called unsaturated and saturated fats. Saturated fats are hard at room temperature. These fats have proven to increase unhealthy low density lipoprotein cholesterol levels and result in compromise. Trans fats, such as processed foods, such as biscuits, cakes and margarines, are also saturated and can endanger performance and health.
It is much better to consume one-time unsaturated and polyunsaturated fats. This includes vegetable oils and fats found in fish, nuts and avocados. If the players follow the aforementioned guidelines, primarily complex carbohydrates are consumed by healthy proteins, vitamins and minerals mineral requirements generally meet. This is important because the lack of vitamins and minerals affects energy levels, build up, inflammation, bone strength and muscle contraction. Minorities such as potassium, magnesium and calcium deficiencies can cause convulsions and muscle cramps
Although there are about 40 vitamins and minerals needed daily to complete healthy body functions, the most commonly observed deficiency of vitamins , C, and D, and the minerals are potassium, magnesium and calcium. In addition, during puberty, young men require extra folic acid, calcium, iron, zinc and vitamins A, B, C and E.
The best way to satisfy vitamin and mineral needs is the whole food. But the reality is that nobody feels perfect. Sometimes life comes to remember the best meal. In this case, daily vitamin supplements, enhanced shaking or even can help to meet your daily needs. Lisa Dorfman
Source by sbobet