独家优惠奖金 100% 高达 1 BTC + 180 免费旋转

NOURISH RIGHT FOR A BETTER PERFORMANCE

Youth athletes in every sport need good nutrition to perform at their peak, poor intake before, during and after the games will affect performance on the fields or courts. Parents need to understand and moderate what goes beyond their children’s mouths.

With young athletes playing so many games and practice sessions during the week, and sometimes overwork at tournament weekends, proper nutrition is so important.

Why is Good Nutrition Important?

Without the correct nutritional support the player will not be able to sustain an intensive training program over a long period of time and improvement will, therefore, be limited.

An understanding of nutrition is also necessary to ensure optimum performance in competition, with manipulation of the diet leading to substantial improvements in performance. The difference between the skills and fitness characteristics of the winning and losing teams can often be small and, where other things are equal, attention to diet can be the difference between the team at the top and at the bottom.

Nutrition and Foods

It’s important that the components of nutrition are known and a good balance maintained for proper health and endurance.

The foods that we consume play three major roles within our bodies:

2. Assisting in growth and repair– Body tissues are constantly being broken down and regenerated. This is achieved by utilising the foods we eat and is especially important when players are injured.

3. Maintaining general body function– As well as providing energy to train and compete, the daily needs of individuals must be met in order to maintain the function of our biological systems, for example the heart, lungs and stomach.

For the football player, ensuring the diet contains sufficient energy to meet the daily requirements is most critical. When considering whether a player’s diet is “healthy” or “balanced,” many nutritionists believe that if the correct amount of fuel is provided by the right proportion of nutrients, then enough of the other essential nutrients will also be provided.

The competitive year for the football player can be divided into three main phases: the close season, the pre-season and the playing season. I briefly consider the nutritional habits of football players during each of these phases:

Close season– Energy intake of a player tends to greatly exceed energy expenditure. Activity levels decrease and there is little attempt to modify eating habits accordingly, leading to increased body-fat.

Pre-season– Energy expenditure greatly increases and energy intake is reduced to lower body-fat. This is likely to adversely affect a player’s ability to play. Energy intake and expenditure should match during the close season.

Playing season– Energy intake appears to equal energy expenditure for most players, but the contribution of the macronutrients, protein, fat and carbohydrate to total energy can change to improve recovery and support playing.

Understanding Carbohydrates

Carbohydrates and fluid intake should be the main consideration for soccer players as glycogen (stored carbohydrate) depletion and dehydration are two major causes of fatigue during training and matches.

Foods that you can include are all whole grain cereals like brown or unpolished rice, whole wheat rotis, whole wheat or multigrain breads, sweet potatoes, whole wheat pastas and spaghettis. Other carb sources are pulses, fruits, milk and milk products.

Not all carbs are bad! In fact, they’re an important part of the athlete’s diet. While the body burns fat and protein, it must first convert them into carbohydrates, making the body work harder. Straight carbs act as a fuel for the active person. Keep in mind that pasta contains fiber, which can cause gastrointestinal stress, so don’t overdo it before a big event where you’ll be competing or playing. Whole grain pasta typically contains less sugar than white pasta, which can also help athletic performance.

Include pulses that not only provides you healthy carbs , but also protein and Branched chain amino acids like green peas, beans, lentils.

Fruits provides healthy carbs in form of fructose sugar and also vitamins.

Fruits are rich in antioxidants, which need to be replenished after physical activity. Citrus fruits and berries contain phyto-chemicals that prevent oxidative stress that occurs in the body during strenuous activities. They also preserve your muscle strength as you age, so they’re good for the long term.

Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake (since you’re drinking more water before, after and during physical exertion). It will also protect you from muscle spasms or cramps.

Milk & Yoghurt

Milk is loaded with carbs and protein, which makes it a great post-workout drink for muscle recovery. The caffeine found in chocolate dilates the blood vessels, helping them to relax after a workout. Interestingly enough, when carbs and protein are consumed together, muscle tissues repair themselves more quickly than they do when consumed separately!

During training, a player may need as much as five to seven grams of carbohydrate per kilogram of body mass per day, with a little more during intense training periods and in the 24-hour period after matches.

The immediate recovery period post training and matches is a crucial period during which the depleted muscle carbohydrate stores can be replenished at a faster rate than normal. It is recommended that immediately post training players consume one to two grams of carbohydrate and then the same again two hours later.

It’s difficult to achieve the recommended intake of carbohydrate from only three meals a day. Therefore, snacking should play a crucial role in a soccer’s nutrition program. The size and timing of these snacks and whether they are in fluid or solid form will depend upon the individual.

Consuming a Low-Fat Diet

it’s not necessary to totally eliminate fat from the diet. A certain amount of dietary fat is essential to ensure good health.

The following recommendations are designed to help a player to achieve a low intake of fat as well as a high intake of carbohydrate:

Base every meal and snack around a carbohydrate-rich food

Meats and sauces should accompany bread, pasta, rice, etc.

Use some reduced fat alternative foods such as reduced-fat milk, spreads and cheeses and choose lean cuts of meat

Grill, bake or microwave food rather than frying or roasting

Consuming Adequate Quantities of Fluid

The recommendation is to drink before, during and after training as well as drinking as frequently as possible during a match. You should practice drinking a little and often.

The following are some key hydration points:

There is also an increased risk of heat illness in individuals who begin exercise in a dehydrated state.

Rehydration requires replacement of body water loss, but ingestion of plain water is not very effective. Drinks should contain moderately high levels of sodium and possibly some potassium.

Add a comment

What is your view?

Send

Related posts:

Does Corruption in Mozambique Follow the Pattern?

This story originally appeared in Real Clear World https://www.realclearworld.com/articles/2019/04/18/does_corruption_in_mozambique_follow_the_pattern_113008.html The world has seen this pattern…

SOMOS RECOMENDADO

Onde se hospedar em Caraíva — melhores pousadas. A vila de Caraíva é quase inteiramente dedicada ao turismo. Enquanto grande parte dos nativos mora na nova Caraíva (na outra margem do rio) ou na…

Understanding the Power of Mobile POS Systems

Unlike traditional POS systems that require a stationary checkout point, mPOS systems allow you to take the checkout process to the customer, whether that’s on the shop floor, at a trade show, or…