Nutrition and Football

for the general population, it is easy to add the key to good nutrition. They simply need to consume a balance of nutrients from a variety of healthy foods to meet but not exceed the daily calorie needs.

If you are a footballer, however, that formula is just to get you so far. Because of the need for huge power, short bursts of strength and ability to recover from hard hits, football players requiring more specialized diet plan to excel in the field.

This plan must work in concert with the strength and conditioning program for the production of muscle mass. It must focus on finding the right fuel for preparation and recovery practices and games. And it must take into account the individual needs-quarterback, for example, need different nutrients from the Centre on the strategy behind the lines.

But before we get into many details behind the fuel for the football, it is important to first understand the basics. In the field, you must know how to catch the ball before you can learn how to run hitches, slants, curls, and after the route. In this chapter we will explain the overall nutritional game plans for the athletes, who will prepare you to understand how it becomes a specialist in a certain position and time of year.

Food as an energy source

To be successful as an athlete, your body must be constantly supplied with food energy called calories. If caloric intake exceeds needs, you will get the weight and body fat, which will make you hard, play slower, and increase the risk of injury. If caloric intake does not meet the requirements, you will not be able to maintain your muscle mass and speed, and your recovery will be slow and incomplete.

number of calories needed to maintain a certain weight varies among individuals. For example, 220-pound high school fullback, who continues to grow will need between 4,000 and 5,000 calories a day, in season. His 45-year old, 140-pound mother, whose only exercise is loud cheering during the football game, will need less than half the calories of your son.

There are four basic reasons why nutrition is important for athletes:
• As an energy source
• To build muscle mass
• To achieve an ideal body composition
• To assist in maintaining health and reducing injuries.

as a serious athlete, you ask your body to do much. Like a racing car to the correct type of fuel to maximize its efficiency, so that the athlete. You understand and think about what you are putting into your body if you want to reach optimum performance.

and for some athletes, talent can overcome less-than-ideal dietary composition for a while, it tends to catch up with everyone on kraju.Rizik for weight issues, injuries, illnesses and cramps are higher for those who do not meet and maintain an adequate intake and stores. Energy from the right fuel also translates to stay strong throughout the season, which is what every coach wants to see, especially if the team has a playoff run.

There are generally three types of nutrients that give the body of calories, carbohydrates, proteins and fats. These energy-giving nutrients can be found in varying quantities in food. Essential nutrients also help the body uses energy, but have no calories, known as vitamins, minerals and water. Let's take a closer look at how they all work together. According to the 2009 Position Statement of the American Dietetic Association and dietitians of Canada and the American College of Sports Medicine Nutrition athlete, athletes do not need a diet substantially different from those recommended for non-athletes. Eating the recommended percentage ranges:

45-65% from carbohydrates
10-35% of protein
20-35% of fat

They are quite large ranges, and they get more specific to the players based on time of year, the training objectives and position played on the field. In addition, using the range only goes so far to be effective. Ideally, players should calculate their carbohydrate, protein and fat in grams needs, based on body weight.

Carbohydrates are the king

For all athletes, including footballers and supply of fuel should come primarily from carbohydrates. There is a myth that longtime football athletes should consume a lot of bulk protein, but nothing could be further from the truth. While small amounts of protein are essential, carbohydrates are recommended to fuel much of the training during practices and games for all positions.

Why are carbohydrates so important? All carbohydrates we consume is turned into glucose in our bodies, which are located in our cells. When we need energy, our bodies use glucose into our cells to function. Glucose not immediately used is then stored in the liver and muscles, and is called glycogen. When we need energy, and glucose in our cells is depleted, the liver makes glucose from their glycogen.

But if there is anything in the store, no energy. Without a diet high in carbohydrates, you end up working on an empty-which means you are not running well at all.

In addition, carbohydrates are the main nutrient that helps our bodies to recover after heavy workout. Especially in tough preseason training, football should be carbohydrates continuously achieve full recovery. Without recovery, hard work you're putting in does not translate to an increase in strength gains.

When athletes do not have enough carbohydrate stored in their bodies, with glycogen depletion. The consequences are feeling flat, inability to build muscle, and even depression. The ongoing depletion may also lead to overtraining syndrome.

is an ideal dietary intake of carbohydrates for the players is 50 to 60 per cent of total daily calories. Therefore, at each meal, about half to two thirds of your plate should be filled with carbohydrates.

What are carbohydrates? Carbohydrates are composed of three elements: carbon, hydrogen and oxygen. They are created through a process called photosynthesis in which water is absorbed by plant roots and donates hydrogen and oxygen. Carbon dioxide gas is absorbed into the leaves donates carbon and oxygen. Water and carbon dioxide together provide the main source of energy for the body called glucose.

But not all carbohydrates are created equal. One type is simple carbohydrates, which break down quickly in the body, found in processed and refined sugars such as candy, table sugar, syrups and soft drinks. No more than 10 percent of your calories should come from simple sugars because they are lower in vitamins, minerals, fiber and phytonutrients (which help your body to use fuel to get fit, recover faster and reduce the risk of injury and illness), but complex carbohydrates.

Complex carbohydrates are our heroes. They take longer to break down and have more nutrients, like fiber and vitamins. Fiber is key because it slows the passage of food through the tract digestional and release sugar into the bloodstream. This leads to better control your blood sugar more even energy levels, as well as regular chairs. For those athletes who want to lose weight, fiber gives a feeling of fullness. It also has the effect of cholesterol, the long-term health. Fiber is found in whole grain bread and cereals, fruits and vegetables, beans, oats, nuts (almonds, pistachios and other tree with a shell), popcorn, brown rice, potato skins, corn and peas.

Protein Power for the

proteins While the athlete is not a primary fuel for training, it is a key part of the support system. It is equally important in order to carry your pads and harmonizing the protection they offer, but do not play the game for you. Athletes should look to take 10 to 35 percent of calories from protein.

Protein is important for the players, it helps to build and repair muscles, helps muscles contract and relax, build muscle ligaments and tendons that hold and support the bones and helps prevent muscle breakdown recovery. Protein is also needed for building hormones like insulin that regulates blood sugar and thyroid metabolism, support immune system and to regulate the digestion of food. Without adequate protein, you run the risk of injury, illness, or just feeling run down. Protein also provides energy in a time of extreme need when carbohydrate stores are depleted. This occurs when your total calorie expenditure is higher than your spending and / or when your body heals after an injury.

Another important thing to know about protein is that you need in small amounts throughout the day, especially if you are trying to increase muscle masu.Puno busy athletes make the mistake of consuming all their protein at dinner, eat easy to grab and low-protein foods at other times of the day. It is important to make sure the protein is part of breakfast, lunch and snack food, too, because it helps prevent muscle breakdown and promote muscle building.
It also helps you feel fuller than if you just had a carbohydrate-based meals and snacks for yourself.

Proteins can be found in chicken, fish, turkey, red meat, eggs, cheese, milk and soy products. These foods contain all the essential amino acids, the building blocks of proteins. The best sources of protein are low in fat, but it can be tricky to find. Meat and dairy products often contain large amounts of fat. Therefore, look for lean meats and low-fat dairy products.

Less Fat

Most people know that fat is not a good thing in the diet. But this is not quite so simple. Footballers do not need some fat in the diet. In fact, as much as 35 percent is fine if the athlete is not too difficult, although only 20 percent of their own diet is also OK.

fat can be used as long-term source of energy and the stored form of calories when you work from carbohydrates and protein. This is especially true for leaner athletes who burn lots of calories or more in the preseason when training can more than double your calorie needs. But fat is a very inefficient fuel source because it uses a much slower rate than the muscle, and can not keep pace with the rapid energy demands of high intensity training.

Fats are necessary as a transmitter of fat soluble vitamins A, E, D and K, which are essential for building muscle and immune system, build red blood cells and healthy bones. Fats are also a provider of essential fatty acids, omega-3 fatty acids and omega-6S needed for brain function, healthy skin, normal blood pressure, blood clotting, and as an anti-inflammatory against the aches and pains.

This is a good vijest.Loša news is that studies show players often consume more than the recommended percent of total calories. In fact, one study of faculty and professional soccer players find some players, on average, 43 percent calories from fat. When you consume more fat than is necessary, it can lead to unnecessary weight gain and adverse changes in body composition.

This also means that the athlete is probably not eating enough carbohydrates and protein. For example, if an athlete eating 1000 calories a meal of fried chicken, mashed potatoes full of butter, high-fat biscuits and gravy, it will contain about 49 percent fat, 22 percent protein and 29 percent carbohydrates. If, instead, he eats 1,000 calories a meal of grilled chicken breast with low fat BBQ sauce, oven-roasted potatoes, whole wheat bread, tossed green salad, and stir-fry vegetables, it will be consuming 26 percent fat, 20 percent protein and 54 percent carbohydrates. Thus, the same amount of calories, increases an athlete all the important carbohydrate in their diet.

The two main food groups are called unsaturated fats and saturated fats. Saturated fat is hard at room temperature. These fats have been shown to increase the unhealthy low-density lipoprotein cholesterol levels in blood and compromise performance. Trans fats, those found in processed foods such as some types of crackers, biscuits and butter, are also saturated and can jeopardize the success and health.

It's much better to eat monounsaturated and polyunsaturated fats. These include vegetable oils and fats found in fish, nuts, and avocados.

Vitamins and minerals

If players follow the above guidelines for consumption of all complex carbohydrates along with healthy forms of protein, vitamin and mineral needs are usually met. This is important because vitamin and mineral levels of impact, recovery, inflammation, bone strength and muscle contraction. Deficiencies in minerals such as potassium, magnesium, and calcium can cause muscle cramps and spasms.

While there are about 40 vitamins and minerals you need daily execute all healthy body functions, the ones most commonly seen in the absence of vitamins A, C and D, and the minerals potassium, magnesium and calcium. In addition, during puberty, young men need extra folic acid, calcium, iron, zinc, and vitamins A, B, C and E.

best way to meet the needs of vitamins and minerals from whole foods. But the reality is that no one eats perfectly. Sometimes life gets in the way of feeding your best. In this case, a daily vitamin supplement, fortified shake or bar can help you meet daily needs.

By Lisa Dorfman