Nutrition plays a very important role in maintaining physical strength, increasing endurance and endurance for football players.
Football is a physical sport that requires a combination of speed, agility, and endurance. Diet can affect performance, training level and endure when exercising and competing. Every football player needs to be aware of their personal nutrition goals and have an eating strategy to meet those goals.
Football players need a lot of energy to maintain strength. Carbohydrates are an essential source of energy for their bodies. According to the Mayo Clinic, carbs should account for about 45-65% of their daily calories.
In particular, some sources of carbs are healthier than many other sources. For example, cereal products often contain more fiber, vitamins, and minerals than refined substitutes. Consume whole grain bread, pasta, crackers and cereals with low fat and added sugar. Healthy carbs include sugar-free fruits and vegetables.
Potatoes, pastries and other snacks often contain many calories but few vitamins and minerals. These unhealthy carbs can cause weight gain and many health problems. Meanwhile, overweight football players can quickly tired and weak. Fat-rich foods also take a long time to digest and reduce players’ ability to exercise or play on the field.
Protein is another essential nutrient in football players’ diets. It helps build and repair muscles. About 10-15% of an athlete’s caloric intake should come from protein. Encourage players to consume lean protein sources such as poultry, fish, eggs, low-fat dairy products and nuts. Combining protein and carbs in a main meal or snack can help them get the right balance of nutrients.
Football players also need fat. However, excessive fat, especially saturated types, can lead to increased fat mass, making the body slow and low-performing. But too little fat can affect nutrient absorption and also affect performance. Therefore, the meals of the players need to control the amount of fat needed. It should include 1-2 fat in the form of fatty fish, nuts, nut butter, meat, milk and olive oil.