Importance of Sports Nutrition Protein
One must be certain about the important nutritional information that one’s body would require to attain optimal achievement. As we know, every athletes desire to edge out tall in their chosen sport careers but to ensure you achieve your sporting goals, you must have beneficial nutrients in your regular food consumption and this especially is important for sports nutrition proteins.
Although, drinking plenty of water and regular eating of balanced diet are almost enough for non-athletes, however, athletes require increased nutrient values in their daily intakes for improve muscular activities and physical energy. This means correct amount of sport nutrition proteins must go hand-in-hand with your training sessions. This will not only aid maximizing your sporting abilities but also helps you acquire increased power, improved endurance and optimal metabolic activities.
Knowing that bulk of our source of proteins come from animal products such as fishes, meats, poultry, nuts, eggs etc, majority of these foods only supply about 15% of our daily calorie intake. How then do we extract the needed amount from these foods without consuming them in excess? This is why sport nutrition protein has been formulated.
Note that the right amount of sports nutritional protein your body needs is a function of your work routine, fitness level, intensity and duration of your workout or exercises. Also, protein doesn’t only supply the body with energy like carbohydrate but it also helps to build new muscular tissues.
As stated by an expert, “figuring out how muсh protein уоu nееd саn often bе hard nutrіtіоnаl іnfоrmаtіоn tо come across unless уоu hаvе your оwn ѕроrtѕ nutritionist оr advisor аt уоur local gym. To gіvе you a rоugh іdеа оf thе рrореr amount оf sports nutrition рrоtеіn that ѕhоuld bе соnѕumеd whеn реrfоrmіng rеgulаr еxеrсіѕе is as fоllоwѕ. If you weight wаѕ 80kg you would multірlу thаt by 2.2 whісh wоuld then gіvе уоu уоur weight in роundѕ. 80 x 2.2 = 176. Thіѕ mеаnѕ thаt уоu wоuld nееd tо eat 176 grаmѕ of рrоtеіn a day. In оrdеr for thіѕ tо bе еffесtіvе you wіll need tо bе wоrkіng out dаіlу. If уоu consume tо muсh protein аnd аrе wоrkіng оut іt wіll hаvе a nеgаtіvе еffесt by turning to fat. It іѕ еѕѕеntіаl thаt уоu get thіѕ ѕроrtѕ nutrition ѕuррlеmеnt rіght if уоu аrе lооkіng to buіld more muscle.’’
Importance of training
Relative to the nature of your training, sports nutrition supplements are necessary to achieve your goals. As a starting and aspiring athlete, your body needs much more nutritional proteins now and if you’re into sports that entail much endurance, frequent burning of protein is inevitable. Also, the body burns even higher amount of proteins if your regular daily food or caloric intake is not sufficient. This further highlights the importance of sports nutrition proteins or supplements.
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What to eat on the D-Day?
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!
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Footballers Nutrition : Eat Right To Play Right
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 writhe 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 vascularisation of muscles and prevents soreness. They also negate the storage of excess amount of fats in the body and lower the amount of unhealthy triglycerides.
Cereals like quinoa and muesli for breakfast:
According to 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 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