Running for 90 minutes of competition consumes a lot of stamina. It is very important to properly replenish the body of soccer players with energy. In addition to constant practice, diet also plays a very important role, especially before going to the field. So what is the best food to eat before a soccer game? Scott Fujita will give you the most exact answer.
WHAT TO EAT BEFORE SOCCER GAMES? THE BEST THING TO EAT BEFORE A SOCCER GAME
It is extremely necessary to recharge the body before entering the soccer matches. There are some criteria when choosing what to eat before a soccer game for energy.
Soccer players should give preference to foods with low volume, fast digestion time. But they must produce the most energy. They may be calories and protein.
Below are the foods to eat before a soccer game.
Soccer is a sport that requires speed. Therefore, the athletes should eat foods that contain a lot of calories, protein and fluid before playing football. Thus, they will have good physical strength.
The number of calories provided should ensure that there is enough content as follows:
50 to 60% carbohydrates
10 to 15% protein
25 to 30% fat
In particular, the most preferred ingredient is still carbohydrates. Carbohydrates are especially beneficial for athletic performance. When added to the body, the carbohydrate component is quickly converted into glucose.
And they will circulate throughout the organs. Some of the carbohydrates are then converted to glycogen stored in the liver and muscles. This is the main source of energy for movement.
Based on the above data, before playing football, the athletes can use the following foods:
Starch: rice, bread, whole grain bread bread, cereal flour, corn, potatoes, whole grain, pasta.
Fresh fruit: banana, grape, mango, apple, strawberry.
Protein: pork, beef, fish, shrimp, eggs, milk, nuts.
Healthy fats: olive oil, almonds, walnuts, macadamia, vegetable oils.
Fiber: vegetables,
Yogurt and many kinds of vegetables.
Drink: sports drinks, milk, fluids.
WHAT IS THE MINIMUM TIME SOCCER PLAYERS SHOULD EAT BEFORE ENTERING THE MATCH?
Human digestive system takes a while to digest the amount of food put into the body. Meanwhile, the body also needs to rest, avoiding vigorous exercise.
Remember, absolutely do not eat too full or leave you hungry when participating in football.
Eating too much will slow down digestion. In addition, when running and exercising vigorously, eating full will make the stomach hurt.
If you have an empty stomach, you will not have enough energy to fight for 90 minutes on the court.
The reasonable time that experts give the main advice is one to two hours before the time of the ball rolling.
WHAT TO DRINK AND HOW TO DRINK AFTER PLAYING FOOTBALL?
Replenishing water for the body is as essential as adding energy before playing football.
After the ball game, the amount of water and salt in the body will gradually disappear through sweat. Therefore, soccer players need to replenish their body immediately. In addition, water also has the effect of cooling and regulating body temperature.
There are some types of drinks commonly used in sports competitions. They are a mixture of mineral water, sodium, and carbohydrates. They have electrolytes and rehydration.
Experts recommend that: soccer players should provide enough water for the body.
Someone only does that after the body becomes dehydrated. But it is really bad. The best time is still one day before the game, a little before the game and after the game is over.
WHICH IS AN EXAMPLE OF PRE GAME MEAL?
1. 4 HOURS PRE GAME MEAL
Soccer players can eat 1 main meal with the following menus:
Starch: 2 bowls of white rice
Protein: 1 chicken breast about 1 ounce
Vegetables: Fresh cucumbers.
1. 2 HOURS PRE GAME MEAL
Soccer players can refer to the meal discount as follows:
1 box of yogurt
1 banana or 1 cup banana milk smoothie
Half a teaspoon of whey protein
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