Health

How do professional players get nutrition? – VnExpress


Diet is one of the deciding factors, but nutrition is also very important for professional players.

Football is a physically demanding sport, requiring a combination of speed, agility and endurance. Diet can affect performance, level of training, endurance during training and competition. Adequate nutrition will help players maintain good physical strength, increase endurance and endurance when training and competing.

Players should apply a nutrition plan at least 7 days before the game. Image: Shutterstock

According to BS.CCII Nguyen Van Quang – Former President of the Sports Medicine Association, the nutrition plan should be applied at least 7 days before the competition. 7 days before the exam need a balanced diet, practice for about 3 hours. 2 days after that need to eat a lot of fat and protein, exercise 30 minutes to 1 hour. At 3 days before the game, players should eat a lot of starch (rice, pho, bread …), sugar 75%, protein 17% and stop training. Three hours before the competition should only eat light.

Energy before and after competition is obtained from powdered sugar. The meal before the competition must ensure adequate energy and water for the body. Therefore, the diet at this time is often high in carbohydrates, low in fat and low in protein. Easily digestible carbohydrates will quickly compensate for energy expenditure. In addition, high-protein, high-fat foods do not bring much benefit because of the long digestion time (over 3 hours). Adding a lot of powdered sugar before the game is very good for winning high results.

However, Dr. Nguyen Van Quang noted, players should not eat a lot of powdered sugar too close to the game time because it will be counterproductive. Because when the amount of sugar in the blood is high, it will increase the hormone insulin because the body tends to regulate the amount of sugar inside. This substance lowers blood sugar, making players prone to hypoglycemia, fatigue, dizziness, headache. The safe time to add powdered sugar is 3 hours before a game.

During competition, the body must exert all its strength. Therefore, the internal digestive system cannot tolerate the fullness of the stomach. However, the body still has a need for starchy foods and water. The general rule of thumb is to add little, light, little by little. Drinking water must be cold, about 2.5% sugar, refrigerated at 4-12°C, with a pleasant smell. When drinking water should take small sips, 400ml in 30 minutes before competition, 100-200ml every 15 minutes.

Adequate nutrition helps players maintain physical strength and increase endurance when training and competing.  Photo: Shutterstock

Adequate nutrition helps players maintain physical strength and increase endurance when training and competing. Image: Shutterstock

After the game, players should quickly make up for the lack of energy in the first 30 minutes. The diet at this time will require at least 100g of carbohydrates. After 2-3 hours continue to add the same amount of powdered sugar.

The indispensable foods in the player’s menu

To ensure fitness before, during and after each match, players should pay special attention to nutrition. Healthy, nutrient-dense foods that are great for recovery include:

Fatty fish: Fatty fish like salmon, tuna, sardines… are rich in omega-3 healthy fats, which are great for reducing inflammation. This substance also helps the body recover quickly to have good physical strength when training and competing. In addition, omega-3 also helps reduce anxiety, stress, reduce the risk of cardiovascular disease, improve the immune system and joint pain. In particular, fatty fish contains a lot of protein, which helps in muscle regeneration and recovery after training and competition.

Spinach: Spinach (spinach) contains an abundant amount of iron, which has many positive effects on blood quality. In addition, this vegetable also supports the body to restore energy and increase vitality. These are two very important factors in the recovery process in sports.

Eating spinach regularly helps the body replenish vitamins A and K, which helps reduce inflammation and improve bone health. This is why spinach is an indispensable food in every player’s menu.

Milk: Milk contains an abundant amount of protein, which is great for muscle recovery and strengthening. The calcium in milk also helps strengthen bones. In addition, milk is also high in carbohydrates, which help store energy before competition.

Milk is very good for the recovery and strengthening of muscles after training and competition.  Photo: Shutterstock

Milk is very good for the recovery and strengthening of muscles after training and competition. Image: Shutterstock

Eggs: Eggs are a great source of protein, which helps muscles recover from competition very well. This food contains a healthy amount of essential amino acids, including a high amount of leucine which is very effective in building muscle.

Blueberries: Blueberries help muscles recover quickly after a game. In addition, this fruit also helps improve mental health, inhibits the growth of fat cells. Blueberries also contain abundant amounts of vitamin C and vitamin K, which help protect bones and joints and reduce the risk of infectious diseases.

Avocados: Avocados are a great source of fiber, essential for gut health. This fruit is also rich in healthy fats, vitamin K, folate, vitamin C, potassium, vitamin B5, vitamin B6, vitamin E, magnesium, manganese, iron, zinc, copper, vitamin A, vitamin B1, vitamin B2, vitamins B3. All of them offer many health benefits such as maintaining a healthy immune system, helping to reduce inflammation, improving blood circulation, lowering bad cholesterol levels.

Anh Dai

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