If you do not understand the demands of soccer, you might think that the attention paid to soccer nutrition is overrated. If you have a close look at the demands of a soccer match and long-distance marathon runners, you will soon realize that there are strong similarities regarding their nutritional requirements.
Soccer involves rapid sprints and eruptions of energy where marathon running is continuous running with moderate intensity. The comparison is not all that far-fetched if you keep in mind that soccer players run for a total of about 11 kilometers at a reasonable speed throughout the match and sprint for about 1 kilometer. They accelerate their tempo more or less 50 times and change direction at an average of every five seconds.
Actually, you need to consider every little bit of detail that can influence your performance if you are serious about your game. Soccer nutrition plays a significant role in the success of any soccer player and it is important to know what influence macronutrients, micronutrients, diets, fats, proteins, and hydration have on your performance as a soccer player. In addition to all this, players can also add Carbofix to their diet, this is a supplement that covers all their nutritional needs in the long run. Check the Carbofix review to learn more about this amazing supplement.
In general, the nutritional needs of soccer players are misjudged carelessly. An active soccer player requires close to 2500 carbohydrate calories per day. Shockingly without proper guidance, the majority take in only 1300 calories per day. Apart from water, carbohydrates are the most important nutrients in the diet of a soccer player’s diet.
Pasta, milk, bread, and fruits like bananas and apples are appropriate sources of carbohydrates to produce Glycogen. Glycogen is an important energy source for your muscles and assists players to have the appropriate endurance throughout the match. When deficient Glycogen levels are present soccer players will struggle to recuperate after a practice session or a match, complain about fatigue and suffer from poor concentration.
A high-calorie count is imperative for a soccer player’s diet due to the high levels of activeness they are exposed to. Although it is recommended to limit the intake of fats, it is not a prerequisite to discard all forms of fat from their diets. Fat has low energy and nutritional values and does not provide prolonged energy. A protein intake of about 1,4 to 1,7 grams for each kilogram of body mass per day is sufficient. The main purpose of protein in the diet is to recondition your muscles and care for the immune system. In spite of all the good qualities protein has for a diet, it will not be able to provide the body with the equivalent of the vigor that carbohydrates do.
In order to keep the body hydrated, water intake is of utmost importance and even more so when games are played or practiced in warm weather. Sports drinks must not be seen as a replacement for high-calorie meals. It contains less complex carbohydrates that are consumed by your body faster than complex carbohydrates are consumed and therefore increases your blood sugar levels that make you feel more energized.
It is advisable to consume in the region of 700 carbohydrates not less than 3 hours before playing a match and shortly after the game and in addition consume as many fluids as possible. This will help your body to replenish itself at the soonest.