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Food for footballers
Table of Contents
1. Energy demand
The average energy expenditure per match was estimated to be around 1107 kcal, while the daily expenditure was between 3442 and 3824 kcal per day. In addition to individual factors such as anthropometry (body mass, growth) the demand is affected by differences in training periods, positions, environmental conditions and tactics. Players have to balance the total energy for training and the requirements they meet. Therefore, the competitive expenditure of energy should be the key to achieving their training goals (weight growth).2. Carbohydrates in a footballer's diet
(CHO) play an important role in end-of-match fatigue. Therefore, athletes should adopt specific strategies aimed at maximizing the amount of muscle fibers during the match. It is believed that after exercise more than half of the muscle fibres are empty or have very low glycogen availability. Generally, it is considered that this is precisely the lack of glycogens that is a source of fatigue at the end of a match. However, the muscles are the dominant source of energy during the game.3. The need for protein
Current research suggests that consuming between 1.2 and 2 g per kilogram of body weight per day supports the body's adaptation and rebuilding. It is believed that the vast majority of footballers provide such amounts of this macronutrient. Protein portions should be carefully planned out in the dietary menu.4. The source of fat in the athlete's diet
The three most accredited sports nutrition scientific associations American College of Sports Nutrition (ACSN), the International Olympic Committee (IOC) and the International Society of Sports nutrition (ISSN) recommend a daily fat intake for athletes of 2035% of their total intake, adding that fat consumption should not fall below 1520%.5. Here are some practical tips
The table presents a common tactic of manipulating macronutrients in a footballer's diet: Light exercise: follow a dietary plan to meet daily needs Heavy exercise / two sessions per day: 1, 01, 2 g CHO/kg/h Protein: 0, 250, 4 g/kg.
