Are you football player? Do you make a lot of effort in the various exercises related to your sport? Do you sometimes feel confused about choosing foods that suit your lifestyle?
So, dear sports reader, follow this article with us, in which we address the nutritional needs of the football player and needs in pre-match meals. Why should the football player be nourished? Meeting the nutritional needs is a key factor for a successful performance in football. The physical requirements of the sport in which the player must play with enough energy.
You must eat a variety of carbohydrates and proteins to nourish your body. A healthy low-fat diet contains a balance between carbohydrates and proteins, it will help you reach your full potential as a footballer, thus leading your entire team to victory.
Although your daily caloric needs depend on your training level and your location on the field. But in general, you may need to consume around 5,000 calories per day, some players may need to consume 9000 calories per day. According to the American Diet Association, depending on the player’s physical needs and his efforts.
A football player needs a sufficient amount of carbohydrates, proteins, and healthy fats, since the player must consider the content of what he consumes of fats, healthy fats are very necessary. The next part, we offer you, every player’s need These items, and examples of foods that can be eaten, so he gets his needs in a healthy way.
Healthy Foods For Football Players
When talking about football, the most important source of energy is carbohydrates. The body needs to consume about 2.7 grams of it for every pound of its weight. And the need may increase according to the hardship of training and exerted effort. It is the source of energy that the body needs to perform its rapid. Sometimes surprising movements, where 55% to 60% of the total calories consumed daily should come from carbohydrates. And healthy sources have bread, whole grains , and fruits, and it is preferable to resort to healthier options. In the sense of choosing bread instead of cakes, mashed potatoes instead of french fries, and so on.
Proteins Increase the needs of the football player. Proteins in general about the needs of ordinary people, where the consumption of 0.6 body needs 0.8 grams of protein per pound of weight, meaning that 15% to 20% of the calorie protein intake, and include sources of healthy meat protein fat – free , Poultry, fish, milk, soy, low-fat cheeses, and turkey meat , proteins support muscle growth and growth, and each meal should have different sources.
Fats As a football player, your diet should have moderate levels of fat. Since the lack of fat increases the chances of problems with the digestive system , and nutritionists advise that 30% of the daily calories you consume are from healthy fats, and from healthy sources of fat of course nuts , olive oil, canola oil, and different pulps.
It is best to avoid fatty foods in meals you eat before matches, and focus on consuming carbohydrates and protein. Examples of pre-match meals include turkey meat with fruit salad and yogurt. Healthy pancakes with eggs and fruits , or pasta with red meat sauce and green salads and fruits. These foods give you the energy you need. But of course you should coordinate with your team’s nutrition and fitness. Consult specialist, on the amounts and timing of meals.