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Sports & Nutrition for Football a.k.a Soccer
Almost every sport is structured where two opposite teams are closely matched a one-sided game is no fun for players or for spectators. Every player or team therefore has to strive to achieve advantage that is necessary to win. Work on training and sound tactics are vital, but a well- chosen diet can offer many benefits :
- Optimum gains from the training performance.
- Enhanced recovery within and between workouts and events.
- Achievements and maintenance of an ideal body weight and physique
- A reduced risk of injury and illness.
- confidence in being well prepared for match play
- consistency in achieving high level of performances in matches
- Enjoyment of food and social eating occasions
I am trying to share some information that will help players at all levels of competition, to make informed choices to meet their nutritional needs in different situations. These practical information that will be of use to the serious player, but is not a substitute for individual advice from a qualified professional
Whenever a highly talented, motivated and well trained players meet in competition, the margin between defeat and victory is small, attention to details make the vital difference. Diet affects performance and the food that we choose in training and competition will affect how well we train and play. Every player should be aware of how they select an eating strategy.
Every player is different and there is no single diet that meets the needs of all players at all times. Individual needs also changes across the season and players must be flexible to accommodate this.
Diet may have its biggest impact on training. A good die can support consistent training while limiting the risk of illness and injury. good food choices can also promote adaptations to the training stimulus- this can lead to more improvement for the same training load. The right diet is also important in preparing for games and in hastening recovery afterwards.
A varied diet that meets energy needs and is based largely on nutrient- -rich choices such as vegetables, fruits, beans-legumes , cereals, lean meats, fish and dairy foods should ensure an adequate intake of vitamins and minerals . Excluding any of these food groups means that more careful food choices must be made.
Getting the right amount of energy to stay healthy and perform well is key. Too much and body fat increases : too little and performance falls, injuries increases, and illness results.
Carbohydrate supplies muscle and brain with the fuels they need to meet the stress of training and competition. Players must be aware of what foods they should choose to meet their carbohydrate needs, how much should be eaten, and when these foods should be eaten.
Maintaining hydration is important for performance. Fluid intake before, during (where appropriate) and after exercise is important, especially in hot climates. When sweat loses are high , foods and drinks consumed must contain sufficient water and salt to replace these losses. (Ref/f-marc/fifa)