Contents:
- Medical Video: 5 SECRETS pro footballers do better than YOU
- What is the nutrition of the right soccer player?
- Why is eating arrangements for soccer players important?
- The ideal ball player food guide
- Food for soccer players during the training season
- Food for soccer players before competing
- Food for football players when competing
- Food for football players after competing
Medical Video: 5 SECRETS pro footballers do better than YOU
Arsene Wenger, veteran coach who led Arsenal seven times to win the FA Cup, once said that food for football players like fuel for cars can go. So, what is the fulfillment of nutrition and the right menu of football players? Find out and follow the diet of professional footballers below. Who knows, you're Theo Walcott next in the future.
What is the nutrition of the right soccer player?
The nutritional needs of soccer athletes are actually the same as ordinary people, ranging from carbohydrates, fats, proteins, vitamins, minerals, water, to fiber. The important thing is that all must be balanced. Food can be considered nutritionally balanced when it contains the number of calories with a proportion of 60-70%, carbohydrates 10-15%, protein 20-25% fat, and enough vitamins, minerals and water.
The difference is that the athlete's diet must be strictly regulated at all times, including before, during, and after the season. This is because a soccer athlete must pay attention physical condition and mentally to be able to always look excellent in every match. A nutritious balanced diet plays an important role so that athletes are always ready in their best condition.
Nutrition of soccer players, such as calorie needs, will vary greatly according to age, nutritional status, as well as the training period or match. In general, the calorie needs of soccer athletes are quite high, which is approximately 4500 kilo calories, or an average of 1.5-2 times greater than ordinary people at the same age and physical characteristics.
Why is eating arrangements for soccer players important?
Nutrition of soccer players and the selection of food menus need to be arranged so that before the game starts, food digestion process already finished so that blood flow is concentrated towards the skeletal muscle. This blood flow to the skeletal muscle aims to channel the nutrients and oxygen needed when muscles contract to move quickly, for example kicking a ball. This is intended to maintain and improve the nutritional status and physical condition of the player before and during the competition
But the adequacy of nutrition is certainly not just talking about food. Football players must keep an eye on their fluid intake. While competing and afterwards, You still need additional fluids with water, fruit juice, or sports drinks to replace body fluids that come out through sweat to prevent dehydration in the field.
While after-game feeding arrangements must contain sufficient energy, especially high carbohydrate, to replace the glycogen reserves that have been used during training and competition, which is important for accelerating the recovery process.
The ideal ball player food guide
Following the explanation above, this is how the football player's food menu is ideal for before, during, and after the match - which was reported from Republic of Indonesia Ministry of Health and various other sources.
Food for soccer players during the training season
- Breakfast
5:30 a.m.
- Ripe or half-cooked boiled eggs 1 item
- Sweet tea (1 cup)
07.30
- 1 ½ medium rice
- Medium 1-piece skinless roasted chicken
- 1 piece medium macaroni schotel
- Sauteed green beans, glass noodles, 1 cup shrimp
- 1 cup star fruit juice
10:00
- Gelatin 1 biscuit contents
- 1 glass fruit salad
- Lunch
12:00 p.m.
- Medium 2 plate rice
- Medium-sized 1 piece yellow grilled fish
- Baked tofu with quail eggs and 1 piece of ground beef
- 1 cup sour vegetable
- 1 piece medium papaya
- 1 cup sweet tea
16.00
- Lemper 1 piece
- 1 cup sweet tea
- Dinner
7:00 p.m.
- 1 ½ medium rice
- 1 chicken grilled chicken
- Salads, pipile corn, carrots, 1 serving of potatoes
- Vegetable soup 1 cup
- Medium-sized baked potato cakes
- 1 orange
9:00 p.m.
- Lontong 1 fruit noodles
- 1 cup fruit lettuce
10:00 p.m.
- 1 cup skim milk
Food for soccer players before competing
- Dinner menu if competing at 8:00 a.m.
7:00 p.m.
- 1 ½ medium rice
- Anchovy Pepes 1 serving
- Vegetable soup 1 cup
- 1 piece of potato chips
- 1 cup sweet orange
10:00 p.m.
- 1 cup skim milk
- 3 fruit biscuits
6:30 a.m.
- Toasted bread without margarine filled with 3 catches of jam
- Lemon juice or other 1 cup fruit
- 1 cup sweet tea
- Dinner menu if competing at 10:00 a.m.
7:00 p.m.
- 1 ½ medium rice
- Grilled fish and 1 piece soy sauce chili medium
- 1 piece corn cake
- Cah 1 cup water spinach
- 1 cup sweet tea
9:00 p.m.
- 1 cup sweet tea
10:00 p.m.
- 1 cup skim milk
- 3 fruit biscuits
07.00
- 1 ½ medium rice
- 1 piece medium egg rolade
- Stup carrot or lettuce 1 serving
- 1 cup sweet tea
- Food menu 3-4 hours before competing
- 1 plate medium rice
- Skinless grilled chicken
- Know the contents of ground meat
- Carrot soup, potatoes, meatballs 1 cup
- 1 cup fruit juice
Food for football players when competing
- Snack 2-3 hours before a match
- 3 grain oatmeal cookies
- 2 slices of jam sandwich
- Bakpia 4 green beans
- Drinks 1-2 hours before competing
- Melon juice or other fruit 1 cup
- Mango juice or another 1 cup (given in less than one hour before the match)
- Drinks when competing
- Water or fruit juice
- Isotonic solution (solution containing elements of sugar and salt in the form of drinks or can be given ORS)
Food for football players after competing
- 30 minutes after competing
- Star fruit juice or other 1 cup fruit
- Water
- One hour after competing
- Juice tomato 1 glass
- Snacks or biscuits
- Water
- Two hours after competing
Athletes are usually given full meals in small portions, but often
- 1 plate medium rice
- Soto ayam 1 cup
- Orange juice or other 1 cup fruit
- Water
- Four hours after competing
Four hours after the competition, athletes will be given a full meal with a full portion (one serving)
- 1 ½ medium rice
- Salted eggs 1 item
- Rawon 1 cup
- Setup carrots and 1 cup young corn
- Letting up
- 1 piece prawn crackers
- Coconut water
