The doctor named 5 foods that should be included in the diet of soccer players

general practitioner

Professional soccer players spend an enormous amount of time and energy on daily training. During training camps, athletes train hard for 4-6 hours a day, with another 90 minutes for sparring. For this purpose it is necessary to be physically enduring and mentally strong.

In addition to training, soccer players must pay great attention to nutrition, because a balanced diet provides the body with the necessary amount of energy and allows a person to properly spend resources.

Nutrition professional soccer players first of all should be fractional (five to six meals a day in small portions, without overeating). This is necessary so that the body can quickly process and assimilate vitamins, minerals and nutrients.

Breakfast, as a rule, accounts for 30% of the daily calorie allowance, the second breakfast and afternoon snack is approximately 10-15%, lunch – 35-40%, dinner – 20%. The diet of athletes should consist of 30% protein, 60% carbohydrates and 10% fats.

It is important to include animal and vegetable proteins in the menu – beef, poultry, eggs, dairy products, oatmeal, buckwheat, rice. Proteins contain the most important amino acids, which are required for building and repairing muscles.

Fish is also important in the diet of athletes. Animal fat, contained in the product, participates in the processes of metabolism, accelerates metabolism and promotes early tissue recovery.

Carbohydrates are needed to replenish the energy resource. After training, athletes are recommended to consume fast carbohydrates, such as sweet fruits (bananas, plums, kiwi) to replenish the spent resources as soon as possible.

The amount of fast carbohydrates in the total diet should be 30%. The remaining 70% comes from complex nutrients – whole-grain bread, rice, pasta, potatoes, legumes, nuts.

In the nutrition of athletes, special attention should be paid to fats, because fats are the main source of energy. In addition, these substances reduce fatigue during prolonged physical exertion and give prolonged satiety.

Soccer players are also recommended to introduce into the diet:

1. Avocado.
2. Pumpkin and flax seeds.
3. Vegetable oils.
4. Fatty varieties of fish.
5. Seafood.