Know the diet that footballers follow

Learn about the diet that soccer players follow Copy Cwp April 8, 2018 No Comments Being an athlete, one of the main doubts is what I should and should not eat? The best way to define a guide for any athlete is to base it on the nutritional pyramid. We will talk to you about the diet that soccer players follow. There are sports that require extra energy and hydration intake, especially high-performance ones, such as soccer. Players run for 90 minutes. Having the energy to withstand the effort that this sport requires requires a balanced diet and certain eating habits, but you also have to take into account what you can consume before and after the game to be at 100% and avoid fatigue and recover your energy at the end. Before the Game What you should eat before the game has to serve to create a nutritional reserve. It can be divided into three stages prior to the game that consist of the penultimate meal, the last one and the waiting one (this can be during the warm-up) P enlast Meal: This meal must be located 8 hours before the game. If the game is during the afternoon (for example at 4:00 pm) you can have breakfast at 8-9 in the morning. Try to have a very normal, digestible breakfast rich in carbohydrates (cereals and bread). Don’t forget to include liquid consumption (juice, dairy). An ideal option that surely won’t fail is milk with whole grain cereal and orange juice. On the other hand, you can always replace milk with yogurt, this way you will give more variety and flavor. Last meal: 3 hours before the game you should eat a meal full of energy. You should give priority to carbohydrates, but not only that, it is also important to include proteins and fats. This way you can keep the blood glucose at bay without maximum peaks. Simple sugars such as chocolate, honey, candies should be avoided. Remember that it should be food that is easily digestible. A delicious option could be spaghetti with tomato, chicken breast with rice as a side dish, and eating yogurt. Waiting diet (warm-up): The most important thing in this phase is hydration. About 2 or 30 minutes before starting the game it is advisable to have a drink of 300 to 500 ml. Drinks should be hydrating (like Gatorade or Powerade). All this to maintain glucose. During the game The most important thing is to stay hydrated during this period of time. Every 15 or 20 minutes try to drink. When? Well, take advantage of when the ball is dead (when it goes out of bounds or out of the goal, after a goal, in fouls, etc.) YOUR body will not feel thirsty until it feels dehydrated by 1 to 2%. As mentioned before, some simple carbohydrates can help you maintain glucose levels, ensure neuronal combustion and have energy, improve performance and avoid fatigue during half-time. After the game Rehydration is very important because you must replenish your body’s nutrients. As soon as the game is over you should look for hydration. You can have a maximum margin of 2 hours otherwise your body will feel the consequences. Something that can help could be a sandwich of serrano ham and fruit or an energy drink.