Footballers’ morning rituals

Footballers’ morning ritualsMornings-Rituals-300x300 Footballers’ morning rituals

Footballers’ morning rituals

In order to become better footballers, most aspiring footballers are trying to get the most from the training process. This is definitely important for their success, but there are some small things that can provide even better results. Morning rituals are some of these small things that can make a huge difference.

For many footballers, just like for most people, the morning is usually not the most enjoyable period of the day. However, successful football players know that how they start the day will determine the rest of their waking hours. That’s why they have decided to rely on some morning rituals that can make the morning more enjoyable and their days more productive.

Wake up early

The vast majority of top footballers are waking up early. Some of them are not really early birds, but they know that waking up after the alarm goes off and after a few snoozes is a bad idea. If you have enough time to finish your usual morning routine without looking at the clock all the time will make you feel more positive and confident on your training sessions or matches. In many cases, waking up just 15 minutes earlier can affect the quality of the day.

Exercise early

Next, even though they will be involved in training later, many footballers include light exercising in their morning rituals. This is a nice way to turn on your entire system and speed up the metabolic processes. In this way, you will easily process your breakfast and you will be able to get the most from the training session.

Take a quick shower

If you are a football player, you will definitely take a shower or a bath in the evening after a long day on the field. Even when they are having a free day, most footballers will do this just to save some time in the morning. However, numerous studies and the claims of professional footballers have shown that having a quick shower in the morning makes them more alert and releases their energy making them feel great. There are even special body wash products that can make you feel refreshed and energetic.

Take care of your breakfast

As the old saying goes – breakfast is the most important meal of the day. Of course, footballers are not an exception and they must take care of this meal too. However, if you want to give your best in the field, you must start with a light breakfast. Fruit, oatmeal, and similar healthy foods should get the job done. You can snack later. Keep in mind that too many calories can make you feel a little bit sluggish and is you take a low amount of calories you will lose energy fast. So, find balance.

Stay calm and quiet

Truth be told, there are many footballers that are bright and loud, but when it comes to morning rituals they are usually quiet at least in the first hour after they get out of bed. This is a good routine because it helps people focus on what the new day brings.

Footballers’ morning rituals are simple and easy and by following these rituals any footballer can make progress in his career


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What to eat on the D-Day?

What to eat on the D-Day?  

book_cover-212x300 What to eat on the D-Day?

nutrition

 

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).

The breakfast:

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