Complementing the grit and the determination on the field, should be a carefully planned out diet plan off the field. Poor nutrition can have an adverse impact on the footballer’s health during the match, which can prove to be detrimental to both the player and the team. Hence, it is essential to adhere to a carefully chalked out diet right from the morning till the evening after the match.
The grueling time on the field can affect the player horribly, if the wrong kind of foods descend into the tummy! So, here are the food stuffs that might constitute a footballer’s nutrition on the day of the game (and even during the period leading to it).
It’s what will help you remain active all throughout the course of the day.
Cereals like quinoa, which bring in the perfect juxtaposition of carbs and proteins, is often preferred. Quinoa porridge, served with milk, is also a perfect source for calcium. After all, the bones need to be strong.
Other than that, a protein rich meal with a dominance of eggs can be an alternative. Whatever it is, remember to keep it light! Short meals within a gap of few hours are more effective than two or three wholesome meals.
The lunch, which is more often than not, the pre-match meal:
This is the most important meal of the week – what a footballer has just before a match can make a lot of difference.
As pointed out by another website, “This meal could include a low-GI carbohydrate — whole wheat pasta, for example. Complete the meal with some carrots, leafy greens and peppers. Plenty of water should be consumed throughout lunch too, as just a two per cent loss in body weight as a result of sweating will impact on both your mental and physical performance for the worse.”
It’s meant to be an energy booster – a meal that will ensure a steady flow of oxygen and a proper release of energy from your muscles. It can save you from the attack of the post-match cramps!
Liquids, liquids, and liquids!
Right before the match, during half-time, and right after the match, liquids is what a footballer should depend on.
These energy drinks are brilliant boosts that helps replenish the fluids lost by the copious amount of perspiration and the depleted energy stores during the game.
A drink rich in an instant source of energy or a carbohydrate, antioxidants, and proteins is the perfect way to go about it.
The final meal of the day or the evening meal:
The overworked muscles now need something to recover from all that strain, so that they are hale and hearty in the morning that follows. The options available are loads.
Sushi is a much favored option. It’s rich in proteins, and omega 3 fatty acids. So is chili con-carne. The spices with fire up your taste buds, while the meat and the kidney beans will just add the requisite amount of proteins to your recovering body.
Thus a footballer’s nutrition forms an integral part of the footballer’s day. It’s what augments his efforts!
For more nutrition information I recommended this book