Football players must consume energy in training and competition. Repeated muscle contraction needs the support of energy, and it needs to be replenished in time while consuming energy. Generally speaking, football players don't care much about the food they eat, especially during training.
Nutrition and football match results
It is ideal if a certain food can provide all the nutrients the body needs. However, this is impossible. The human body needs a balanced intake of different foods to ensure the basic nutrition in the body. A healthy diet should include the following substances:
6? 1 carbohydrate? 6? 1 vitamin? 6? 1 protein? 6? 1 cellulose
6? 1 fat? 6? 1 water? 6? 1 minerals
Players should understand the structure, source and function of main nutrients and treat their diet positively. Nutritionists and sports science experts believe that; A player's diet should be high in carbohydrates and low in fat, especially animal fat. The coach should carefully arrange the diet structure to ensure adequate carbohydrate intake, while protein's shooting should be kept at an average level. Players often consciously consume too much protein and give up fiber. Cellulose is easily digested, such as chaff. It has the function of relaxing bowels and helps to prevent constipation and other related diseases.
We need to clear up some misunderstandings about nutrients. Many football players like to drink, thinking that drinking a small amount of hard liquor before the game will be beneficial to their performance. Wine is made by fermentation (50% sugar and starch) and does not provide energy like carbohydrates in practice. In the liver, the rate of alcohol catabolism is extremely low. Excess alcohol is used as an energy source and stored as fat. In training and competition, the most important thing for players is to get enough water, because insufficient water will have a serious impact on the performance of the game.
Another myth is that you want to take a lot of vitamins to improve your performance. On the contrary, a large intake of certain vitamins can lead to poisoning and joint and head pain.
Energy system
The digestive system converts food into fat and sugar, and provides energy (ATP) for the synthesis of adenosine triphosphate. ATP is a compound. When ATP breaks to produce adenosine diphosphate (ADP), the released energy meets the requirements of muscle activity. The amount of ATP is closely related to the length of muscle activity. Aerobic energy supply system uses three energy substances-fat, carbohydrate and protein (amino acid), while anaerobic energy supply system only uses glycolysis to provide energy. Aerobic energy supply system can easily deal with metabolites, but anaerobic energy supply system can't deal with a lot of lactic acid stranded in blood and muscle, which leads to physical fatigue. As mentioned above, football is a dominant sport with aerobic energy supply, and anaerobic energy supply only plays an auxiliary role. In the process of training or participating in competitions, athletes consume a lot of carbohydrates and glycogen stored in their bodies. The key is that players should eat proper food and replenish energy. Good eating habits are very important for players.
Diet of athletes during training
It is unrealistic to make a diet plan suitable for all players. Because there are many uncertain factors, such as the player's age, figure, surrounding environment (humidity and temperature), personal hobbies, etc., we are not allowed to design a "standard" player recipe. The researchers put forward the following basic principles:
6? 1 Eat less fat, especially animal fat.
6? 1 Increase the content of cellulose in the diet.
6? 1 Reduce sugar consumption.
6? 1 Reduce salt intake.
The intake of calories is very important. Adults consume about 2800-3000 calories a day. However, the daily calorie intake of 1 professional players will increase to 5000-6000 calories. It is worth noting that young players aged between 12-20 need to consume more energy because their bodies are in a period of rapid growth.
1 In the diet of professional players, carbohydrates (preferably complex carbohydrates) account for 50%, and protein accounts for 15%, as shown below:
Carbohydrate: 2800 calories
Protein: 750 calories.
Fat: 1, 450 calories
Players who do a lot of sports training should supplement nutritious snacks 3-4 times a day. These nutritious snacks (including whole wheat, sandwiches, nuts, fruits, biscuits, soft drinks, etc. It is best to arrange it after the morning training class. Research shows that; A few minutes after strenuous exercise, taking a certain amount of liquid can stabilize the glucose concentration in the blood. If the training is arranged in the evening, it is best to supplement nutrition in the afternoon. After training, dinner will be at 8: 30 in the evening. Generally speaking, during the training process, players should supplement nutrition at an appropriate time.
Diet on the day of the game
The diet on the day of the game has certain characteristics, because the players eat with the team manager. On the day of the game, besides the nutritional factors of food, the psychological factors of the players must also be considered. The following are the guiding principles.
1. Avoid eating fat and a lot of meat, which will take a long time to digest, hinder gastric emptying and make the stomach feel full.
2. Avoid greasy food.
3. Eat more high-calorie complex carbohydrates, which are easy to digest and absorb. Avoid eating too many single carbohydrates.
4. 2.5-4 hours before the start of the competition, ensure the digestion of food.
With the approach of the game, the psychological pressure of players is increasing and their digestive function is declining. At this time, players prefer to eat liquid food (such as a large proportion of carbohydrates mixed with protein and fat) to reduce abdominal cramps caused by indigestion, nausea, vomiting and tension. It is important that the food ingested should be easily digested in the stomach, especially when the players are anxious.
During the game, the player's diet is very important. Insufficient liquid intake will affect the body's ability to evaporate heat through perspiration, leading to heatstroke. Ideally, players should replenish fluids at any time (for example, put some drinks on the edge of the court so that players can drink when dealing with injuries). If players can only replenish fluids at halftime, it is best to drink electrolyte/glycogen drinks or special mineral water.
Diet after practice
After a competition or training (especially endurance training), athletes should supplement carbohydrates, protein, fat, minerals, vitamins and water consumed in the body as much as possible. If the training and competition cycle is long, it is necessary to continuously store energy for the body, that is, to increase the concentration of muscle glycogen and liver glycogen. Research shows that; Maintaining a high carbohydrate diet will completely re-synthesize glycogen within 48 hours, while protein and fat will take 4 days to partially replenish the consumed glycogen.