A footballer’s job isn’t easy – it requires immense mental grit and confidence, along with strenuous physical exertion. After all, to rise to the top, you need to write a bit in the dirt. Hence, a well-balanced, and nutritious diet is something that every athlete must follow. The necessary foods that provide carbohydrates in huge amounts while maintaining a steady and restrained supply of fats and proteins, have to be included in the diet.
Most importantly, a soccer player needs carbohydrates to provide them with a steady supply of energy. Hence, a footballer’s nutrition must have the requisite amount of carbs, accounting for almost 70% of what he has. The optimal calorie intake, as suggested, should be between 2400 – 3000, so that at the end of the game or during it there is enough glycogen left for the muscles to contract. After all, no one would want a nasty fit of cramps.
Here is a list of the five major food stuffs (among others) that the footballer can include in his daily regimen.
Lots of Omega 3 foods like fish oils:
Omega 3 fatty acids are essential for heart and muscle health and must be included in copious amounts in a footballer’s nutrition. Items like fish and fish oil, which have these Omega 3 fatty acids in abundance ensures proper vascularization of muscles and prevents soreness. They also negate the storage of an excess amount of fats in the body and lower a number of unhealthy triglycerides.
Cereals like quinoa and muesli for breakfast:
According to the head nutritionist at Arsenal, James Collins, “Breakfast is really important for making sure players are sufficiently fuelled for a match day or heavy training day. A popular option is a porridge but we like the players to try different versions like quinoa porridge or porridges made from different grains which have a lighter consistency.”
Pre-match meals must be light, yet rich in proteins and carbs. Quinoa and muesli does exactly that. These cereals, especially Quinoa, have a lot of amino acids and enough carbohydrates to keep a player going during the match. Throw in a bit of fruit into the meal, and it’s a wholesome meal for the footballers.
High protein snacks
Proteins are extremely important to cope with muscle tiredness and ensure speedy muscle recovery after a match. Protein supplements and foods like protein mousses can be a brilliant supplement to a footballer’s post-match meal. Often, a large buffet spread of sushi is organised for players, which contains lots of raw protein items.
Yoghurt, especially Greek Yoghurt
Low fat yoghurt adds the right quantity of calcium to the meal which is essential for bone health and maintenance. It serves as a brilliant supplement that helps in muscle recovery and adaptation after a long, tiring match. Greek yoghurt especially, adds a little more protein to the meal.
Lots of fruits
They can be had in between meals or during meals, and are rich in antioxidants which are essential to maintain an athlete’s health.These were a few of the many essentials that should be a part of a footballer’s nutrition.If you want to learn more about professional sports athlete nutrition, footballers nutrition I recommended this book: http://www.projectsportsmastery.com/footballers Nutrition
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