Characteristics of energy demand of football players
In the whole football match, each player runs an average of 9 kilometers, so the calories consumed by athletes are very high, no matter in training or competition. The intensity of exercise and the age of an individual determine the demand for energy. male
Players need 47~60 calories/kg body weight/day. The recommended daily energy intake of domestic football players is 3700~4700 kcal (average 4200 kcal).
The main reasons why football players neglect nutrition.
In the minds of coaches and players, nutrition is usually not so important, because they always give priority to other issues, such as physical fitness, injury recovery and so on. They seldom attribute the cause to malnutrition. Balance your diet and adjust your food and liquid intake so that the energy supply can meet the needs of exercise.
Football players need sugar supplements.
Sugar is the best energy source for football players. Eating carbohydrates can provide energy for your muscles, and 30% of the goals are scored in the last 15 minutes of the game. Therefore, choosing appropriate high-carbohydrate foods and drinks is related to the result of the competition.
In order to get enough energy, the contestants should get 8 ~ 10g/kg body weight/day of sugar. Whole wheat bread, cereals, fruits and vegetables are all good sources of carbohydrates.
In the 90-minute competition, if an athlete can often drink sugary sports drinks, he will effectively resist fatigue and improve his sports ability.
Football players' demand for protein
Football players need to consume1.2 ~1.4g/kg body weight/day of protein. In the period of paying attention to strength training, it should be increased to 2 grams per kilogram of body weight. Protein can repair muscle injury and improve immunity. Protein can also provide energy for the body, but it can't be as immediate as carbohydrates. The good sources of protein are as follows.
High protein food suitable for football players and its protein content;
Protein content of food names (g/100g food)
Cheese 20, pork 25, chicken breast 27, skim milk 4, egg 12, soybean 37, egg white 7, tofu 16, fish 19, beef 27, chicken breast 30, mutton 28, low-fat fruit yogurt.
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Can football players eat more protein?
The answer is no, for the following reasons: protein's acidic metabolites are easy to cause fatigue and reduce exercise ability; Will increase the burden on liver and kidney; Weight gain; Excessive protein, its metabolite uric acid will increase greatly, and uric acid will stimulate joints, thus easily causing gout.
Fat demand of football players
The proportion of fat energy supply should be 65438+ 0.5% ~ 20% of total heat energy, and the fat of 1 g/kg body weight/day is enough. Choose fats that are harmless to cardiovascular health, such as rapeseed oil, olive oil and nuts.
Fat consumes a lot of oxygen during metabolism in the body. Excessive intake will increase the concentration of pyruvate and lactic acid in the body after exercise. At the same time, hyperlipidemia will slow down blood flow and affect the supply of oxygen. Eating too much fat will also increase the body's fat content and affect exercise ability. Therefore, it is necessary to control the fat intake.
Football players' pre-competition diet
Players should eat carbohydrate-containing food (noodles, rice or potatoes) two or three nights before the game. These are all appropriate stimuli for glycogen storage.
Pre-match meals should be served 2-4 hours before the game to provide the best energy for the players. The ideal food should include a lot of carbohydrates and as little fat, fiber and protein as possible.
You can't eat for a short time before the game, because the food has not been fully digested during the game, which is easy to cause gastrointestinal discomfort.
Try to avoid eating foods with high fat content in the preparation stage before the game. Only very thin meat (such as chicken) is suitable.
Two hours before warm-up exercise, you can eat some snacks containing carbohydrates (such as energy bars and bananas).
You can't eat more carbohydrates before the subsequent warm-up activities, which can ensure the maintenance of blood sugar levels.
After the warm-up activity starts, you can eat carbohydrates again.
The most suitable carbohydrate type before (and during) the competition is sports drinks (hypotonic or isotonic). Intake of solid food has obvious disadvantages. In a hotter environment, you will sweat more and athletes need to drink more water. Carbohydrates also need the same intake. Suitable concentrations of carbohydrates in liquid are as follows:
& lt temperature is 65438 05℃-containing 90g of sugar (9%).
15-25℃-contains 45g of sugar (4.5%).
& GT25℃-contains 30 grams of sugar (3%).
Carbohydrate content per liter of liquid at different ambient temperatures. The higher the temperature, the more liquid you need to ingest.
Nutritional supplement of football players in competition
During the game, players must drink drinks regularly to ensure that their liquid balance is in a balanced state. Don't wait until you are thirsty to drink water, which shows that your body is dehydrated.
During the game, players should try their best to consume100 ~ 300ml of sports drinks every15min.
Football players' diet after the game.
When carbohydrate is ingested immediately after the competition, the activity of glycogen synthase is the highest and the effect of sugar supplementation is the best. At this time, the player should consume100g of carbohydrate, and then consume 25g of carbohydrate every hour. The total carbohydrate intake in 24 hours is 10g/kg body weight.
Players usually don't feel hungry after the game, so they need to be encouraged to eat carbohydrates to ensure that they reach the above carbohydrate intake level. In this way, the water lost in the game can also be compensated.
How do players choose foods rich in vitamins and minerals?
Vitamins and minerals are micronutrients, and their demand is very small. With them, many complex biochemical reactions in the body can be carried out smoothly to maintain the normal function of tissues and the normal metabolism of the body. Football players can choose food according to the table below.
Important functions of major vitamins and major food sources
The main functional sources of vitamins
A- normal vision; It is necessary for the growth of skin, mucous membranes and organisms-milk, cheese, liver, cod liver oil, carrots, dark green vegetables, tomatoes, green peppers, pumpkins, apricots and oranges.
C- promoting the recovery of injured parts and the absorption of iron; It is related to the synthesis of protein materials that make up tissues and bones. Antioxidants-fresh fruits, especially citrus and green vegetables.
D- Promote the absorption of calcium and phosphorus, which is essential for maintaining bone health-marine fish, liver, egg yolk, cream and cereals.
E- anti-oxidation, anti-free radical damage to cell membrane-vegetable oil, walnut, vegetable, almond, peanut, sesame.
B 1- is related to the energy release of carbohydrates; Very important for the central nervous system-cereals, nuts, root vegetables, beans.
B2- related to protein and energy release of fat-liver, milk, cheese, yogurt, eggs and green vegetables.
B 12- is essential for blood cells and nerve fibers-liver, meat, eggs, milk, clams and oysters.
Main functional sources of minerals
Calcium-constitutes bones and teeth and maintains their health; It is related to blood coagulation, nerve function and muscle contraction-milk, cheese, yogurt, green vegetables, bread, kelp, shrimp skin, beans and bean products.
Sodium-related to nerve function and regulation of body fluid balance-salt
Potassium-involved in the composition of all cells and related to all nerve activities in the body-exists in all foods except sugar, fat and grease; The potassium content of unprocessed food is higher than that of processed food.
Magnesium-related to the energy release of cells, can enhance the activity of enzymes and muscle contraction-contains magnesium in most foods. Cereals, nuts, spinach, brown rice, green leafy vegetables, nuts, oats, peas, soybeans, meat and seafood.
Phosphorus-the basic component of all body cells-milk, cheese, eggs, meat and fish.
Zinc-is necessary for growth, tissue cell repair and sexual maturity; Related to enzyme activity, taste and feeling-seafood, such as milk, cheese and oysters.
Selenium-anti-oxidation, cell membrane protection; Protect the liver, kidneys, seafood, eggs, meat, sesame, garlic, onions, mushrooms, brown rice, bananas and oranges.
Iron-exists in hemoglobin; It is related to the activity of enzymes and the energy production of mitochondria-kelp, auricularia auricula, laver, mushroom, grain, liver, kidney, heart, lean meat, animal blood, fish, red dates and raisins.
What key contents should football players master when rehydrating?
Drink a lot of fluids before and on the day of the game.
Always drink water before meals, during meals, and during intermission, but drink a small amount each time, and drink no more than 300ml every15min.
Before and during the competition, the sugar content of the beverage is less than 5% and the temperature is 5~ 10 degrees.
Drink plenty of water even a few hours after the game.
The color of urine is an indicator of hydration. The yellower the urine, the greater the water demand.
You can't just drink water (white water) Although it can quench thirst, it can't provide enough energy for players.
Be sure to choose sports drinks.
Try different drinking habits in training to overcome any difficulty in liquid absorption during exercise.
Don't drink carbonated drinks (gas-producing drinks): carbonated drinks make it difficult for you to drink enough liquid in one breath; In addition, it will fill the stomach, which will lead to indigestion. You can drink a small amount of soda water during meals to facilitate the digestion of meat, and it is not suitable for drinking during exercise.
Don't drink caffeine: Caffeine is a diuretic, which will promote water loss and destroy the rehydration state.
What are the ideal foods recommended for athletes?
Breakfast:
Ideal food-food that you don't eat or eat carelessly.
Preserved meat with fruit juice and jam
Cereal (without sugar)-Bacon
Bread, pancakes, rice, tortillas-eggs and cheese biscuits
Skim milk, pulp yogurt-whole milk
Cereal cake
Bread and muffins containing dried fruits and nuts
White bread, whole wheat bread (black)-lots of butter or margarine.
Lunch and dinner:
Ideal food-food that you don't eat or eat carefully.
Noodles, spaghetti-hamburgers
Fried food with rolls and bread.
Green vegetables, fruits-cheese
Salad-fried fish, fried chicken
Skim milk, yogurt patties
Lean ham, roast beef, steamed fish paste potatoes and gravy.
Beans-lots of butter and margarine
Examples of three meals a day for professional football players
breakfast
Food: four pieces of white bread with jam, two pieces of whole wheat bread with a little jam, and two small cans of yogurt.
Drink: two glasses of juice.
lunch
Food: Four slices of whole wheat bread, one egg, two steamed potatoes, two small boxes of raisins, two bananas and a bowl of vegetable salad.
Beverage: Three cups of skim milk.
dinner
Food: a bowl of beef pasta, half an onion, peeled tomatoes and a bowl of vegetable (fruit) salad.
Beverage: Two cups of skim milk.
Extra food (snacks)
Food: an apple, a small box of raisins and a small box of dessert.
Beverage: One liter of juice.
Dietary suggestions for athletes during physical training
After training every day, you should replenish energy as soon as possible, preferably within the first hour after training.
Arrange proper eating time. Try to replenish food during training, and don't give up the opportunity to eat because of inconvenience. Some athletes' training is arranged in the early hours of the morning, which often affects the breakfast after heavy training.
Intake, so these athletes should supplement some foods containing high carbohydrate (such as fruits and whole wheat bread) between 9: 00 am and 10: 00 am after training. If you are training at night, you should eat something around three or four in the afternoon.
Eat something, and then have dinner after training.
Eat more fresh vegetables (especially roots and leafy vegetables), fruits (especially acidic fruits) and cereals (such as whole wheat bread, beans and brown rice).
Don't eat too much meat, it is best to choose lean meat, and try to reduce the intake of meat and increase the supplement of complex carbohydrates. Try to eat meatless food once a day.
We should get into the habit of drinking water regularly to avoid dehydration.
Reduce the intake of fried or fried food. Try to prepare food by steaming or frying, without adding too much salt.
Take at least one day off every week during physical training. After intensive training, it is necessary to leave some time for athletes to recover their physical strength and replenish glycogen.
The rest method can be a cycle of taking a day off after three days of training and then taking a day off after six days of training.
What are the nutrition strategies of athletes during their travel?
Athletes often need to go to unfamiliar environments far away from home to participate in competitions and try their best to exert their abilities, which requires that the nutritional needs of traveling athletes should not be regarded as something that can be improvised. The same travel destination
When hotels and restaurants contact to order recipes, they should have full confidence and make appropriate arrangements; Eat some food that suits you. Energy bars, low-fat biscuits, sports drinks and breakfast cereals are usually better choices. There is a lot of soil.
Beans, bread, rice, noodles or other foods rich in sugar; Carry-on food and drinks, bread, biscuits, desserts, canned vegetables, boxed fruit juices, canned fruits, sports drinks, bottled water, nuts, etc. Are all suitable choices.