Characteristics of the energy requirements of soccer players
The average player runs 9 kilometers during an entire soccer match, so the amount of calories consumed by athletes is high, both in training and in competition. The intensity of the sport and the age of the individual determine the energy requirements. Male
players need 47~60 calories/kg body weight/day. The recommended daily energy intake for domestic soccer players is 3700~4700 kcal (average 4200 kcal).
The main reasons why soccer players neglect nutrition
Nutrition is usually often considered less important in the minds of coaches and players because they always prioritize other aspects, such as physical fitness, recovery from injuries and so on. They rarely attribute the cause to lack of nutrition. Balancing meals and regulating one's food and fluid intake makes it possible for the energy supply to meet the needs of the sport.
Sugar for soccer players
Sugar is the best source of energy for soccer players, and consuming carbohydrates provides your muscles with the energy they need. Thirty percent of goals are scored in the last fifteen minutes of the game, so the right choice of high-carbohydrate foods and beverages can make the difference between winning and losing a game.
To get enough energy, competitors should get 8 to 10 grams of sugar/kg of body weight/day. Whole wheat bread, cereals, fruits, and vegetables are good sources of carbohydrates.
During a 90-minute match, if an athlete consumes a sugary sports drink on a regular basis, he will effectively resist fatigue and improve his athletic performance.
Protein Requirements for Soccer Players
Soccer players need to consume 1.2 to 1.4 grams of protein/kg of body weight/day. This should be increased to 2 grams per kilogram of body weight during periods of focused strength training. Protein repairs muscle damage and improves immunity. Protein also provides the body with energy, but it doesn't have the same immediate effect as carbohydrates. Good sources of protein are listed below.
High-protein foods for soccer players and their protein content:
Food name Protein content (grams/100 grams of food)
Cheese 20, Pork 25, Chicken breast 27, Fatty milk 4, Eggs 12, Soybeans 37, Egg whites 7, Tofu 11, Fish 19, Beef 27, Chicken breast 30, Lamb 28, Low-fat fruit yogurt
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Can soccer players eat more protein?
The answer is no. The reasons are as follows: the acidic metabolites of protein, easy to cause fatigue, reduce exercise capacity; will increase the burden on the liver and kidneys; make weight gain; excessive protein, its metabolite uric acid will greatly increase, uric acid stimulation of the joints, easy to cause gout.
Fat needs of soccer players
The proportion of fat energy supply should account for 15% to 20% of the total caloric energy, and 1 gram/kg body weight/day of fat is needed every day. Choose fats that are not harmful to cardiovascular health, such as canola oil, olive oil and nuts.
Fat in the body metabolic process of oxygen consumption, excessive intake can make the body after exercise pyruvate, lactate concentration increases, while high-fat blood can make the blood flow slow, affecting the supply of oxygen, fat intake will also lead to an increase in the body's fat content, the ability to exercise is affected, so you need to control the amount of fat intake is not too large.
Pre-match diet for soccer players
Players should consume foods containing carbohydrates (pasta, rice or potato based) 2 or 3 nights before a match. These are an appropriate stimulus for glycogen reserves.
The pre-game meal needs to be consumed 2 to 4 hours before the game in order to give the players optimal energy. Ideally, the food should include a large amount of carbohydrates and as little fat, fiber and protein as possible.
Food should not be ingested in the very short time before the match, as the food is not fully digested at the time of the match and can easily cause gastrointestinal distress.
Foods with a lot of fat should be avoided as much as possible in the run-up to the race; only very lean meats (e.g. chicken) are suitable.
Snacks containing carbohydrates (e.g. energy bars, bananas, etc.) can be eaten 2 hours before the warm-up exercise.
No further carbohydrates should be consumed before the subsequent warm-up activity, which ensures that blood glucose levels are maintained.
Carbohydrates may be consumed again after the warm-up activity has begun.
The most appropriate type of carbohydrate to consume prior to (and during) competition is a (hypotonic or isotonic) sports drink. Consuming solid foods has obvious disadvantages. In hotter environments more sweat is produced and athletes need to drink more water. Carbohydrates require the same intake. The appropriate concentration of carbohydrates in liquids is shown below:
< 15°C temperature - contains 90 grams of sugar (9%)
15-25°C - contains 45 grams of sugar (4.5%)
>. 25°C - contains 30 grams of sugar (3%)
The amount of carbohydrates per liter of liquid consumed at different ambient temperatures. The higher the temperature the more fluid you need to consume.
Nutritional Supplementation for Soccer Players in Match Play
During a match, players must drink regularly to ensure their fluid balance is in equilibrium. Do not wait until you are thirsty to drink water, which indicates that the organism is already dehydrated.
Players should try to meet a sports drink intake of 100 to 300 milliliters every 15 minutes during a match.
Diet for soccer players after a match
Carbohydrates are consumed immediately after a match, when glycogen synthase activity is at its highest and sugar replenishment is most effective. Players should consume 100 grams of carbohydrates at this time, followed by 25 grams of carbohydrates every hour. The total amount of carbohydrates that should be consumed in a 24-hour period is 10 grams/kg of body weight.
Players are not usually hungry after a game and therefore need to be encouraged to consume carbohydrates to ensure that the above levels of carbohydrate intake are achieved. In this way, the water lost during the match can also be compensated for.
How players choose foods rich in vitamins and minerals
Vitamins and minerals are micronutrients, which are needed in very small quantities, and with which many complex biochemical reactions in the body can be carried out smoothly to maintain the normal functioning of the tissues and the normal metabolism of the organism. soccer players can choose foods according to the following table.
The important functions of the main vitamins and the main food sources
Vitamins Main Functions Sources
A-holds normal vision; necessary for the skin, mucous membranes and the growth of the body-milk, cheese, liver, cod liver oil, carrots, dark green vegetables, tomatoes, peppers, pumpkin, apricots, oranges
C-promotes recovery of the injury site and the iron absorption; associated with the formation of tissues and iron absorption. absorption; related to the synthesis of protein materials that make up tissues and bones; antioxidant - fresh fruits, especially citrus and green vegetables
D- promotes the absorption of calcium and phosphorus, which are essential for maintaining healthy bones - sea fish, liver, egg yolks, cream, cereals
E- antioxidant, fights damage to cell membranes caused by free radicals - vegetable oils, walnuts, vegetables, almonds, peanuts, Sesame seeds
B1-Involved in energy release from carbohydrates; important for the central nervous system -Cereals, nuts, root vegetables, beans
B2-Involved in energy release from proteins and fats -Liver, milk, cheese, yogurt, eggs, greens
B12-Indispensable for making up blood cells and nerve fibers -Liver, Meat, eggs, milk, clams, oysters
Minerals Main Functions Sources
Calcium - Forms and maintains the health of bones and teeth; involved in blood clotting, nerve function, and muscle contraction -Milk, cheese, yogurt, green vegetables, bread, kelp, small shrimp scallops, legumes, and soy products
Sodium - Involved in nerve function and the regulation of fluid balance -Salt
Potassium - Involved in all cellular functions. p>Potassium-Involved in the composition of all cells and related to all nerve activity in the body -Present in all foods other than sugar, fats, and oils; unprocessed foods contain more potassium than processed foods
Magnesium-Involved in the release of energy from the cells, enhances enzyme activity and muscle contraction -Most foods contain magnesium. Grains, nuts, spinach, brown rice, leafy greens, nuts, oats, peas, soybeans, meats, seafood
Phosphorus- essential for all body cells -milk, cheese, eggs, meats, fish
Zinc- essential for growth, repair of tissue cells, sexual maturation; related to enzyme activity, taste and sensation -milk, cheese, seafood like oysters
Selenium- Antioxidant, protects cell membranes; resists radiation-induced damage -liver, kidney, seafood, eggs, meat, sesame seeds, garlic, onions, mushrooms, brown rice, bananas, oranges
Iron - found in hemoglobin; associated with enzyme activity and energy production in mitochondria -kelp, black fungus, nori, shiitake mushrooms, grains, liver, kidney, heart, lean meat, animal blood, fish, red dates, raisins
What are the key points to keep in mind when rehydrating a soccer player?
Drink plenty of fluids before a game and on the day of the game.
Drink water frequently before, during and at half-time, but in small amounts at a time, no more than 300 ml of water every 15 minutes.
Beverage before and during the match should contain less than 5% sugar and be at a temperature of 5 to 10 degrees.
Drink plenty of water after the race and even hours later.
The color of the urine is used as an indicator of the need for hydration; the yellower the urine, the greater the need for water.
Drinking water (plain water) alone is not an option. Although it slows down thirst, it does not provide enough energy that players need.
Always choose a sports drink.
Try different drinking habits during training to overcome any difficulties with fluid absorption during exercise.
No carbonated (gas-producing) beverages: Carbonated drinks make it difficult to consume a sufficient amount of fluid in a single gulp; in addition it encourages the stomach to become full thus leading to indigestion. Soda can be consumed in small quantities with meals to facilitate the digestion of meaty foods, and should not be consumed during exercise.
No caffeine: Caffeine is a diuretic that promotes water loss and impairs rehydration.
What are the ideal foods recommended for athletes to consume?
Breakfast:
Ideal foods - foods not eaten or eaten with caution
Fruit juices, jams -Cured meats
Cereals (unsweetened) -Bacon
Hairdough pancakes, flapjacks, rice, tortillas -Biscuits with eggs and cheese
Defatted milk, Yogurt with pulp - Whole milk
Cereal - Fritters
Breads with dried fruits and nuts, muffins - Pies
White bread, whole wheat bread (dark) - Lots of butter or margarine
Lunch and dinner:
Ideal foods - Foods to be avoided or eaten with caution
Pasta, spaghetti - Hamburgers
Rolls and breads -Fried foods
Green vegetables, fruit -Cheese
Salads -Fried fish, fried chicken
Defatted milk, yogurt -Meatloaf
Lean ham, roast beef, steamed fish -Battered potatoes and gravy
Beans -Lots of butter and margarine
Examples of three meals a day for a professional soccer player
Breakfast
Food: four slices of white bread with jam, two slices of whole-wheat bread with a little jam, two small cans of yogurt
Drinks: two glasses of fruit juice
Lunch
Food: four slices of whole-wheat bread, one egg, two steamed potatoes, two small boxes of raisins, two bananas, bowl of vegetable salad
Drinks: three glasses of fat-free milk
Dinner
Food: a large bowl of pasta with beef, half an onion, peeled tomatoes, a bowl of vegetable (fruit) salad
Drink: two glasses of nonfat milk
Extra meal (snack)
Food: an apple, a small box of raisins, a small box of desserts
Drink: a liter of fruit juice
Athlete Dietary recommendations for the physical training period
After daily training, it is important to replenish energy as soon as possible, preferably within the first hour after training.
Schedule your meals appropriately. Try to find ways to replenish food during training, and don't give up the opportunity to ingest food because it's inconvenient. Some athletes train early in the morning, often affecting breakfast
intake after heavy training, so these athletes have to supplement with foods high in carbohydrates (e.g., fruits, whole grain breads) between 9 and 10 a.m. after training. If they train in the evening, they should eat a small amount of food around 3-4 p.m.
and then eat their main meal after training.
Eat plenty of fresh vegetables (especially root and leafy greens), fruits (especially acidic fruits) and cereals (e.g., whole grain bread, beans, brown rice, etc.).
Don't eat too much meat, the best choice of meat is lean meat, to minimize the intake of meat and increase the supplementation of complex carbohydrates. Try to eat one meat-free meal a day.
Regular water intake should be practiced to avoid dehydration.
Reduce your intake of fried or sautéed foods. Try preparing food by steaming or stir-frying without adding too much salt.
Rest at least one day a week during physical training. Allowing some time for the athlete to recover and refill glycogen after intense training is essential.
The rest can be in the form of a cycle of three days of training followed by one day of rest, and then six days of training followed by one day of rest.
What is the nutritional strategy for athletes traveling?
The need for athletes to compete in unfamiliar environments far from home on a regular basis, as well as to try to perform at their best, requires that the nutritional needs of the traveling athlete not be viewed as something that can be improvised. When contacting hotels and restaurants in your travel destination to order recipes, be confident and make appropriate arrangements; eat foods that are appropriate for you; energy bars, low-fat cookies, sports drinks, and breakfast cereals are often a better choice. Have plenty of beans, bread, rice, pasta, or other sugar-rich foods; carry food and drinks with you; breads, cookies, desserts, canned vegetables, boxed juices, canned fruits, sports drinks, bottled water, nuts, etc. are appropriate choices.