Like most athletes, the players must follow a strict diet to ensure they are in excellent physical peak
Like most young people now take part in competitive sport and exercise, nutrition
we eat ", it becomes a factor more important. By developing a healthy diet
habits at an early age can help budding sports stars maintain and improve athletic
performance throughout his life.
If we do not put the right fuel, or indeed any fuel in a car what will happen? enough
the car will not work correctly. This is also the case with our body. If we do not do
put the proper fuel or food in our body, our body will not be able to work
potential. By eating a healthy balanced diet, this will keep us stay fit and
robust and optimal health.
The more exercise than we are involved in half of the body must produce more power.
Energy can be produced by a well-balanced diet. A balanced diet means eating .
a selection of foods from the main food
Breakfast - Breakfast is perhaps the most important meal of the day because, while
Store the sleep your body's energy is used by the brain for breakfast helps fill this
store. If you skip "breakfast will be lethargic all morning and you
easily lose concentration.
- Lunch is important to supplement your energy throughout the day. yes i do
have trained or played a game that will help replace the energy you
unused.
Snacks Snacks - are an important part of the diet and you should try to eat
healthy snacks throughout the day so that your energy levels remain high. this is
However important they are healthy snacks like fruit, pasta, etc. Try to stay
away snacks are readily available, like chocolate and chips.
Food Party / Exercise - - Pre This meal should be eaten 3-4 hours before exercise
or parts. This will ensure that the energy levels in the muscles remain high,
what is important, especially towards the end of games when the body begins to
tire.
Players need more energy to get an additional benefit, which is mostly carbohydrates.
• Carbohydrates
In a healthy diet, 55 to 60% of it should be made of carbohydrates, but for the players, which is even higher - up to 70%! Carbohydrates are found in foods every day - but it's important to eat the right. So what is it? Are they good or bad carbs? The short answer is that they are both. Fortunately, it is easy to separate the good from the bad.
Examples: whole grains, vegetables, fruits, whole wheat pasta, whole wheat bread, brown rice and beans
We can reduce the health risks of bad carbs by eating fewer refined carbohydrates and processed beneficial eliminate carbon fiber. Examples: white bread and white rice.
Of course, players need other nutrients too much and not easy to get the perfect carbohydrate intake eat three regular meals a day.
The way to do this is to snack - snacks play a crucial role in a player's diet.
Snack Attack! These snacks are high in carbohydrates and low in fat
bananas
Jam or honey sandwiches with brown bread
Muslim bars
Fruit cake, raisin bread, rolls
Rolls, bagels
Jelly Babies / Fruit Gems
Jaffa Cakes
yogurt
smoothies
smoothies
Fruits and nuts
• Protein
Protein is essential for young athletes because it promotes muscle recovery between training sessions and matches.
A high protein diet, however, is not necessary for young athletes to perform at their best. However, young athletes can meet their protein needs by eating protein-rich foods such as nuts, eggs, vegetables, lean meats, fish and low-fat dairy products throughout the day.
• Vitamins and minerals
Vitamins and minerals help "unlock" the energy found in the diet of a footballer. These help constantly growing and developing, but a common mistake is to use supplements instead of natural resources.
Additional replacement should only be used in extreme cases of shortcomings, but in a glass of milk is not only the amount of calcium as calcium tablets!
Make sure children eat green vegetables, fruits and meats, you will get lots of vitamins and minerals in the body.
• Hydration
Hydration is essential to maintain performance during the long training and matches. Players need many drinks breaks during sessions - which keeps the concentration and energy levels throughout the session. Little and often is the key!
As for the preparation of the game, hydration begins the night before a game, which makes your body time to absorb the water and put it to use. During the game, the small regular portions allow water to maintain hydration levels. Consume large quantities can cause discomfort and bloating during a match.
The water lost by the body during sweating should be replaced to stop tire quickly, and also to speed up the recovery process - that means feeling fitter and sharper after much earlier.
These controls help players:
Weight: 1 kg lost during a weight training session is 1 liter of fluid lost.
The "urine test": If your urine is dark, it means that you have to have a drink Many toilet, producing a large amount of light-colored urine, showing that he has taken in enough fluid.? .
Thirst: Being thirsty is a reliable indicator of when you need a drink. If you are thirsty, you are actually already partially dehydrated if you complete a training session and panting is a gift that did not take enough fluids on board.
The importance of having good, healthy and balanced diets in turn allow more physical, muscle growth, recovery, sound players and fitter and prolong the careers of our players! It looks like a lot to take, but it's actually quite simple.
