Football

Rational nutrition for football players is one of the most important factors for maintaining health, increasing efficiency and achieving high sports results.

The food of football players needs to contain a certain amount of water, protein, fat, carbohydrates, vitamins, minerals and so-called. ballast substances. All these elements must be optimally balanced. It is very important to follow a diet, food to be distributed properly throughout the day, with high absorption of products.

The daily amount of energy received through food should fully cover the amount consumed, which is usually determined in calories (kcal). The nutritional value of the products is determined in the same unit of measurement.

A football player should receive per day, for example 63-67 kcal per 1 kg of body weight, ie, if the athlete weighs 75 kg, then the calories he needs are 4725-5025. When eating whole foods in terms of energy, its weight varies in a small range. The correct ratio of proteins, fats, carbohydrates is 1: 0.8: 4, respectively.

The footballer 's diet needs to be varied and provide all the necessary substances.

Proteins are needed, above all, for the construction and constant renewal of cells and tissues of the body. Protein is important for the proper functioning of the central nervous system. The required daily amount for football players is 2.3-2.4 g per 1 kg of body weight. More than half of the proteins must be of animal origin (contained in fish, meat, eggs, milk, cottage cheese, cheese). Of the plant products, the most valuable proteins are found in oats and buckwheat, soybeans, beans, potatoes, rice and rye bread.

Protein-rich foods are best distributed as follows: meat, meat products and cheeses - for breakfast and lunch, and fish, fish foods, cottage cheese, milk porridge - for dinner.

Fats are concentrated sources of energy. One gram of them provides 2.2 times more energy than carbohydrates and proteins. Some fats (cow and fish oils, vegetable fats) contain many valuable vitamins. The daily amount for football players is 1.8-1.9 g per 1 kg of body weight. The menu should have 70-80% fat of animal origin (butter, cream, cheese) and 20-30% - vegetable (vegetable oils, canned vegetables or fish).

Carbohydrates are a major source of energy for muscle function. Required daily dose - 9-10 g per 1 kg of body weight.

Foods contain complex and simple carbohydrates. Simple (glucose, fructose) are found in sugar, honey, grapes. They are quickly absorbed into the blood and allow for a short time to realize their energy for muscle work.

Plant products are rich in complex carbohydrates: bread, cereals, rice, pasta, potatoes. The starch in them is absorbed relatively slowly, thanks to which the digestible glucose is obtained gradually.

Complex carbohydrates in the menu of football players should be 70%, and simple - 30%. Intake of large amounts of sugar is not desirable because its concentration in the blood can increase sharply and exceed the permissible limits. As a result, sugar will be excreted unproductively in the urine. This is usually observed with a single intake of 200-300 grams of the product.

In addition, players need to take advantage of the ability of sugar to be absorbed quickly into the blood. After strenuous workouts, in order to recover quickly, you should consume 50-100 grams of it or drink a cup of sweet tea.

It is important to know that under certain conditions, carbohydrates can be converted into fat. Therefore, footballers prone to gaining weight should not abuse pasta and confectionery, as well as other easily digestible carbohydrates.

Ballast substances , or the so-called cellulose, have a definite importance for digestion. They are part of plant cells and are not broken down in the gastrointestinal tract, but cellulose increases intestinal peristalsis and secretion of the digestive glands. Insufficient food can cause indigestion and constipation. Large amounts of the substances are found in legumes, beets, turnips, prunes, radishes, carrots and other vegetables and fruits.

Minerals play an important role in the body, so they must be contained in food.

Calcium salts are part of the supporting tissues, affect neuromuscular excitability, are necessary for blood clotting and activate a number of enzymes. The daily requirement of calcium salts is 1000-1500 mg. Especially rich in the substance are milk, dairy products, cottage cheese, cheese, cream, eggs.

Phosphorus, like calcium, is involved in bone formation and carbohydrate metabolism in muscles. The daily requirement of the element for football players is 2000-2500 mg. Large amounts of it are found in cheese, fish, liver, meat, beans, peas, oats and buckwheat. It is very important that the ratio of phosphorus-calcium in the food is, respectively: 1: 1.5, then the minerals are well absorbed. An appropriate quantitative ratio of these two elements is found in milk and dairy products, and in dishes such as buckwheat milk porridge.

Vitamins are regulators and catalysts of biochemical and physiological processes. When they are insufficient in the diet, hypovitaminosis develops, which is characterized by reduced performance, decreased body resistance to infectious diseases, decreased self-esteem.

The need for vitamins for athletes is greater due to intense muscle work and high nervous and physical load to which they are subjected. Vitamins C, B1, and A are of the greatest importance for football players.

Vitamin C (ascorbic acid) has a beneficial effect on the recovery process, activates the activity of individual enzymes and hormones, provides normal capillary permeability. In case of vitamin deficiency, the following are observed: general fatigue, bleeding on the skin and gums, reduced resistance to colds and infectious diseases. The daily requirement of vitamin C in regular training is 100-150 mg, and during competitions and 2-3 days after them - 200-250 mg.

The action of ascorbic acid is best in combination with glucose.

A large amount of vitamin C is contained in rosehip decoction, blackcurrant, green onions, cabbage, sorrel, lemons, tangerines.

Vitamin B1 (thiamine, aneurine) plays an important role in the activity of the nervous system, helping the normal course of metabolic processes; stimulates the ability to work and its additional intake allows the body to withstand significant loads during sports. In normal training, the daily requirement of the vitamin is 2-3 mg, and during strenuous exercise and competitions it reaches 5-10 mg. It should be emphasized that the stimulating effect of vitamin B1 can not be manifested with a single intake, but is a consequence of systemic and prolonged accumulation in the body.

Products rich in vitamin B1: rye and wheat wholemeal bread, peas, beans, buckwheat, liver, kidneys.

Vitamin A (retinol) is necessary for the normal functioning of the visual organs, skin, mucous membranes. A connection has been established between it and energy exchange. In case of vitamin deficiency, "chicken blindness" occurs, vision decreases, and the perception of colors in low light deteriorates. Therefore, its presence in the menu of football players is of particular importance, because their work is associated with strain on vision, the need to distinguish colors and quickly adapt to the dark. The daily requirement of the vitamin for these athletes is 2-2.5 mg.

Products rich in vitamin A: fish oil, liver, eggs, milk, butter, cheese, cream. In our body, this vitamin can be formed from carotene, which is present in carrots, green peas, sorrel, green onions, tomatoes.

Getting the right amount of vitamins should be done mainly through the consumption of natural products with a high content of such. In case of deficiency in the body to take vitamin concentrates and synthetic vitamins. Of course, the use of the latter must be under medical supervision. Their dose should not be increased arbitrarily, because this can significantly harm the body.

The food of the football players should be varied and rich in fresh fruits and vegetables, milk and dairy products, meat. You should not train on an empty stomach. Feeding is 3-4 times a day.

Example distribution of calories in the daily menu of the players, according to the time of training (in percent):

- In the first half of the day: breakfast - 25, lunch - 40, afternoon breakfast - 10, dinner - 25;

- In the second half of the day: breakfast - 35, lunch - 30, afternoon breakfast - 5, dinner - 30.

Two workouts a day increase, above all, the calories in the food, because the energy expended is much higher than in one workout. Breakfast includes foods rich in carbohydrates and lunch - protein.

It is very important to be careful when changing meals, because the body must adapt to any new food, which requires a certain period of time.