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7 is that time of the year where all soccer teams (big and small; elite and amateur; men and women) all gather in their different training venues to prepare for the upcoming season. The change in intensity level of the trainings means players’ diets will also change. It is very important for the players to make informed choices on whatever they are going to eat. Despite the well-documented importance of nutrition in optimising performance and health, the dietary intake of soccer players has attracted little attention, yet it is very important. Today we are going to look at the nutrition plan for soccer players during pre-season.
In pre-season, the key thing to focus on is the energy intake because the expenditure in the amount of exercise being carried out dramatically increases. Players need to recover well between sessions because of the increased load, so that means high-quality carbohydrates in the 30-60 minutes afterwards and the continuing a high carb diet throughout the recovery phase. Protein is also very important as well because that will help the muscles to recover. It is about good energy intake as a whole and a strong focus on protein in recovery.
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&DUERK\GUDWHV This is the most important fuel for exercise. The players’ eating and drinking plan needs to provide enough carbohydrates to fuel their training programme and to optimise the recovery of muscle glycogen stores between trainings. Actual needs are specific to the individual and must be fine-tuned to meet the specific training goals. An inadequate carbohydrate intake will lead to early fatigue. Examples of carbohydrate foods include breakfast cereals, rice, potatoes, breads, fruits and vegetables, pasta and so on.
3URWHLQ Protein has been regarded as the key nutrient for sporting success by athletes of all eras and in all sporting codes. Protein plays a key role in the adaptations that take place in response to training. Amino acids form building blocks for the manufacture of new tissue, including muscle and repair of old damaged tissue. They are also the building blocks of hormones and enzymes that regulate metabolism and other body functions. Examples of protein foods include legumes, meat, poultry products, dairy products, cereals and so on.
+\GUDWLRQ Players should limit dehydration by drinking enough fluids. This includes water and sports drinks. Coaches should facilitate water breaks during trainings according to the weather and the intensity of the season. The negative effects of dehydration on high-intensity performance are greater in warmer environments, so water breaks should be enough to avoid fluid deficit. The use of commercial sports drinks with a carbohydrate content of about four-eight calories 100 ml allows carbohydrate and fluid needs to be met simultaneously in most events. Players who sweat a lot of salt may be prone to muscle cramps and to avoid this; they should use electrolyte replenishing drinks or use the Oral rehydration salts that come in sachets. A key strategy in staying hydrated is not to wait until you feel thirsty. Players should avoid high caffeine energy drinks but should rely on caffeine present in tea, coffee and sports drinks.
9LWDPLQV PLQHUDOV DQG DQWL R[LGDQWV Hard training places heavy stress on the body but good food choices can reduce their risk of harm. Adequate intakes of iron, copper, manganese, magnesium, selenium, sodium, zinc, and vitamins A, C, E, B6 and B12 are particularly important to health and performance. Anti-oxidant nutrients are important in helping protect the body’s tissues against the stress of hard exercise.
To ensure that you are eating a variety, make sure you eat a rainbow each day. This includes cauliflower, onions, banana, potatoes, pineapples, broccoli, spinach, lettuce, green apples, blueberries, plums, grapes, carrots, oranges, mangoes, peaches, pumpkins, tomatoes, watermelons, red peppers, red apples.
Have a productive week. God bless you all.