A properly structured nutrition plan can provide the basis for maximizing athletic performance. S11 includes tips and plans designed by the best professionals of the area providing you with the vital details of nutrition in soccer.
- • Consume many small nutritious meals into your day. The athlete needs constant power supply for proper restoration and energy replenishment.
- • Pay attention to sufficient hydration. Drink enough water during the day. In intense workouts or long workouts you can consume isotonic drinks.
- • Always eat nutritious breakfast. Good choices are cereals and wholemeal bread, oats, low fat dairy, egg, sesame, nuts, honey and frutes. Keep sugar below 4 g per serving.
- • Pay close attention to the meal you eat immediately after training. The restoration starts the moment you eat. The best recovery snack is one that gives the carbohydrate and protein in a ratio of 4/1 or 3/1 of the carbohydrate to 0.5-1 g per kg body weight.
- • The basis of the athlete's diet is complex carbohydrates. Good choices are legumes, fruits, potatoes, sweet potatoes, quinoa, rice, pasta, bread, cereal and starchy vegetables. Whole grain products have more vitamins, minerals and fiber needed in the body.
- • Only 15-20% of calories come from consuming has to be protein quantity easily covered by a balanced diet. Good sources of protein are fish, eggs, dairy products low fat, rabbit, turkey, chicken, tenderloin, lean beef and legumes. We do not want much protein, but we want to have at each meal.
- • Do consume good fat (raw oil, thick fish, nuts, avocados, organic coconut oil). Eat a handful of nuts shoulders daily. The good fats protect our cells and joints.
- • Eat at least six servings of fruits and vegetables a day. A serving of vegetables is considered 1 ½ cup of raw or cooked. All antioxidants here. For this I have colored your diet. Provide variety.
- • Eat at least 2 times a week legumes (can be and accompanying a salad or meat) and 2 times fish (sardines are super).
- • Avoid soft drinks, saturated fat (fried, chips, fastfood) and standard products in general. Harm the body and slow to replenish the body.
What are the best supplements for footballers?
I often accept the question what supplements should I take to improve my athletic performance. There are now commercially so many supplements that the decision is complex. Well, for a healthy player, who sleeps and feeds as they should, I suggest the following:
- A good multivitamin since the quality of food is no longer as it should be.
- A good supplement of omega-3, known as fish oil or Krill oil. Now we see there is an imbalance of omega-6 / omega-3 fatty generally borne our health. In addition, omega-3 fight inflammation and improve insulin sensitivity so in our case we use the most effective amino acids and the carbohydrate. In short we achieve more direct replenishment from workouts.
- Zinc with magnesium. Both elevate testosterone production and aid in muscular development. Zinc is not present in many foods and is one of the most common trace element deficiencies in athletes influencing athletic performance and overall health.
- Vitamin D. In recent years there is great debate about vitamin D, both in terms of its association with all modern disease and its effect on athletic performance.
- Whey protein. It helps with recovery and muscle growth having the perfect amino acid ratio.
- A supplement greenery with enzymes and probiotics organic foods such as Green Vibrance. It helps create an alkaline environment necessary to reduce muscle damage and fatigue while contributing to a better functioning of the digestive system and the body in general.
All the above are mere suggestions. Nothing replaces good nutrition but some supplements can fill in the blanks and go your performance a step above ...
It is well known that eating before a “match” is an important factor in performance. ''Match'' means a major sporting event, which may last several minutes and requires combination of aerobic (long, more than 1 hour) or anaerobic (short periods) training.
First of all, to clear up and fix few things:
A. Pre-competitive meal is a main meal taken 3-4 hours before exercise (contains 200-300g of carbohydrate, f.e.: bread, rice, macaroni, potato, corn).
B. Pre-competitive snacks are called the snack / snack taken just 1 hour before exercise (contains about 60 g carbohydrates).
C. Over 1 hour of exercise means that properly designed pre-competitive and pre-competitive snacks are needed as means of improving performance.
Proper design of a diet before the “match” means:
1st the athlete starts the “match” on an empty stomach, so this pre-competitive meal must be:
- taken 3-4 hours before exercise,
- rich in carbohydrates (over 60% of calories),
- low in fat and protein to make it easy to digest.
2nd The athlete does not have any gastrointestinal discomfort and, of course, does not feel hungry or dizzy after taking it. It is advisable to avoid food that generates gas, heartburn or a "volume" - such foods are beans, legumes, spicy products. Also, many simple carbohydrates (High Glycemic Index) - like common sugar, should be avoided as they increase the fluid content in the stomach causing nausea - "cramps", and may lead to diarrhea.
3rd Fuels! The pre-competitive meal should feed the blood and muscles with appropriate fuel. Such fuels are mainly carbohydrates. Thus, a meal rich in complex carbohydrates (about 200-300 g) with Medium Glycemic Index is recommended. It is recommended bread whole wheat, pasta whole wheat, rice, potatoes, fruits (fresh or dried). These foods contain little fiber and promote euglycemia.
No large amounts of protein - meat, dairy products, eggs, fish - are needed before the “match”, because such foods in large quantities increase urinary excretion and they are not needed as fuels like carbohydrates.
The pre-competitive snack (which follows the pre-competitive meal time) must come and supply again with fuel. The snack can be in:
- liquid form (sports drinks),
- semisolid form (banana, grape, sports gels),
- solid form (sports chocolates).
The snack should contain no fiber, contains only water and carbohydrates (1-2g carbohydrates / kg of weight).
4 Liquids! If the “match” lasts long - over 60 minutes - or if it is carried out in a "warm" environment, liquid adequacy must be ensured. Hydration starts from the previous 24-30 hours. This requires regular hydration, and also the absence of alcohol and diuretics. Before the “match”, plan a hypotonic or isotonic beverage (presence of 30-70 g carbohydrates / liter). Beverage containing water, electrolytes and carbohydrate combination (establish the presence of maltodextrin).
All of the above clearly require specialization and personalization. An expert (sports dietician) can help, taking into account the athlete's abilities (f.e. timing) and the requirements of the exercise:
a. evaluating & re-evaluating (who? what?)
b. diagnosis (identification of the problem if present, identification of risk factors, signaling of signs and symptoms),
c. intervening (formulation/definition of action plan, implementation of appropriate actions),
d. monitoring (progress, evaluation of results).
1. Weight Control:
· Check your weight
· weigh yourself before breakfast, with light clothes 2-3 times/week
2. Eat RIGHT
· Eat Regular Meals Throughout the Day Starving yourself all day long so you can let loose later that evening will not work in your favor.
· Take at least 5 portions of fruits and vegetables / day
· If you have a holiday dinner in the evening, follow your regular eating schedule .
In order to avoid overeating at dinner, you can eat balanced meals and small snacks throughout the day —>
and healthy fats/oils
help keep your appetite inline.
3. STAY HYDRATED
· Your needs for water are bigger at summertime
· Drink 1 cup of water each 1,5 hour
· Drink 1-2 cups of water before your meal/snack
4. Take Ownership of the Situation
· When bringing or making something for the party, bring a healthy option. Chances are everyone else will be glad you did!
· Fruit platters/salad, hard-boiled eggs stuffed with hummus (yolks removed), mini yogurt parfaits, date’n nut bites, or a box of oranges are just a few ways to remind you to stay on track.
5. Everything in Moderation – 80-20 Rule
Staying mindful over the holidays does not mean all or nothing. Follow the 80/20 rule. This means eat planned and on purpose healthy meals and snacks 80% of the time and enjoy holiday treats 20% of the time.
Do the 80/20 rule system !
How to Boost Your Immune System: Remember, Let Food Be Your Medication!
• Follow a diet rich in natural, whole, nutritious foods. Our immune system relies on these foods to function optimally. Deaths from viruses and infections are usually due to the organism's inability to fight them due to low immunity and not to the virus / infection itself.
• Cut sugar and processed starch. It's the best time to do a detox from junk and sugar. Research shows that processed starch thrives on the immune system for hours after it is consumed.
• Make sure you consume enough protein. Sure most of us already eat enough protein but many elderly and VEGAN may not. Protein plays an important role in the immune system. Make sure you consume at least 1g per kilogram of body weight or about 2 servings of 120g of pure, organic animal protein. Vegetable sources of protein (pulses, nuts and spores) are sufficient if consumed in sufficient quantities. Tofu and tempeh from non-GMO soybeans are also a good choice.
• Add garlic, onions, ginger and lots of spices (oregano, turmeric, rosemary) to all your meals! Add them to your soups and oils, salads and sauces. They go everywhere.
• Consume many portions of colored fruits and vegetables high in vitamins C, A, and phytochemicals that enhance our immune system. Choose from many leafy dark green vegetables, broccoli, cauliflower, cabbage, peppers, sweet potatoes, beets and pumpkins. Aim for 2 servings of fruit and 8 or more servings of vegetables daily. One serving is a handful of vegetables.
• Eat fermented foods to boost your intestinal microflora and immune system. Eat yogurt with towel, homemade pickles, kimchi, sour milk, tempeh.
• Make your body alkaline. Sugar and processed foods tend to make the body a little more acidic and therefore more susceptible to COVID-19. Eating a lot of vegetables (5-8 handfuls a day) is a good way to make it more alkaline, along with plenty of lemon and filtered water.
• Consume plenty of liquids, especially hot. Consuming plenty of fluids enhances all functions of the body including the immune system. Make broths and soups and enjoy them daily. Drink herbs and teas, pure water and ginger, turmeric and yogurt in Kozani You have a glass of water filtered beside you constantly. Avoid concentrated juices and fruit drinks because they have high levels of sugar that damage the immune system.
• Get enough sleep! At least now we have the opportunity to do so. We all know that sleep restores and heals the body. Without enough sleep there is no strong immune system! Build up your schedules and go to bed earlier. Aim for 7 to 8 hours of sleep each night.
• Exercise daily. Easy to moderate exercise (for 30-45 minutes) helps strengthen our immune system. Avoid overtraining and high stress especially when you are not feeling well. If you can work out in areas without people, perfect. Otherwise find online fitness programs.
• Practice meditation and yoga. The data are clear. Increased levels of stress make us more vulnerable to viruses and diseases. Perhaps it's time to learn to meditate, do yoga, take a hot bath and take deep breaths.
The goal of sports nutrition is mainly to maximize simultaneously the athletic performance, health and wellness of athletes.
During childhood and adolescence it is important to follow the proper dietary recommendations without affecting growth and maturation.
Daily energy requirements (calories):
Depend on: Age, gender, body weight & level of physical activity.
Macronutrients (Carbohydrates, proteins & fats):
- Main source of energy for the body, muscles and brain.
- General recommendation: 45% -65% of daily energy intake.
- Recommendation for athletes: 3-10gr/kg of Body Weight/day (nearly nonexistent for young athletes).
- Low carbs diet: Early fatigue and muscle breakdown to provide energy (faster fatigue in young athletes due to reduced glycogen stores).
- Carbs during exercise (> 60mins): Important for maintain blood glucose.
- Carbs immediately after exercise (30-60mins): Important for improve muscle glycogen storage.
Good sources of Carbs:
Pasta, rice, bread, cereals, quinoa, oats, legumes, fruits, vegetables and starchy vegetables (such as corn, zucchini, sweet potatoes, potatoes).
- Help for muscle glycogen recovery and muscle tissue synthesis.
- General recommendation: 34gr/d (9-13 years), 46gr/d (girls 14-18 years), 52gr/d (boys 14-18 years).
- Recommendation for athletes: 1.2-2.0gr/kg BW/d (nearly nonexistent for young athletes).
- Pro & Carbs after exercise: Help to prevent the further muscle breakdown and activate the muscle repair (∽20-30gr of protein).
Good sources of Pro:
Skinless poultry (chicken, turkey), lean meat (beef, pork), fish and seafood, low-fat milk and dairy products, eggs, legumes, soy products and unsalted nuts/seeds.
- Major fuel source for low and moderate intensity exercise.
- Important for the absorption of fat-soluble vitamins (A, D, E, K), production of cholesterol and sex hormones and for immune function (prevent fatigue and illness).
- General recommendation and recommendation for athletes: 20%-30% of daily energy intake, of which <10% from saturated fat sources (nearly nonexistent for young athletes).
Good sources of Fats:
Olive oil, olives, avocados, unsalted nuts and their butters, seeds and fatty fish (salmon, tuna, mackerel).
Sources of Saturated fats:
Fried and very fatty foods, fast-foods, butter, creams, whole milk and dairy products and fatty meats (bacon, sausages, salami).
Micronutrients (vitamins, trace elements, minerals):
Although there are many vitamins and minerals required for good health, particular attention should be devoted to ensuring that young athletes consume proper amounts of calcium, vitamin D and iron.
Calcium - Ca (1):
- Important for bone health, normal enzyme activity and muscle contraction
- Daily recommended intake (DRI) for athletes 4-8 years: 1000mg/d
- DRI for athletes 9-18 years: 1300mg/d
Vitamin D – VitD (2):
- Necessary for bone health and involve the absorption and regulation of Ca.
- DRI for athletes 4-18 years: 600 ΙU/d (depends on geographical location & race).
Iron - Fe (3):
- Important for oxygen delivery to body tissues.
- Increased needs during adolescence: Rapid growth and increase in blood volume and lean muscle mass.
- DRI for athletes 9-13 years: 8 mg/d
- DRI for athletes 14-18 years: Boys 11 mg/d, Girls 15 mg/d (due to menstruation).