It's the footballers' diet

1. Carbohydrates in a footballer's diet

2. The need for protein

3. The source of fat in the athlete's diet

4. Here are some practical tips

1. Carbohydrates in a footballer's diet

However, it is generally accepted that the lack of glycogen is the source of fatigue at the end of the match. However, the high carbohydrate availability in end-of-match situations (match days) should be kept in mind. Note that the general recommendations for training diet support schemes are based on the optimization of muscle glucose levels through the high supply of carbs. Less carbohidrates should be introduced on low intensity matches. The general recommendation for exercise diet may be based on an increase in the concentration of muscle glycogenicity during exercise. Furthermore, Anderson's study suggests that the effects of using two daily exercise exercises on weight loss products can be increased by weight loss due to weight loss and weight loss, and that weight loss strategies should be used to improve weight loss by weight gain and weight gain, and in the case of weight loss or weight gain due to exercise, weight loss should be prepared well in excess of two hours before the match, and weight reduction should be done within one week of exercise, or in the amount of weight gain suggested during exercise should be taken into consideration. Two days after exercise, two weeks after exercise

2. The need for protein

Protein portions should be carefully planned in the nutritional menu Provide an appropriate portion of protein at specific intervals. Considering the player's structure, it is worth counting the protein portion per meal: 0.250, 4 g/kg. Therefore, after training at an increased intensity, portions are worth increasing. Protein should be dependent on the periodization of training, taking into account changes in the training schedule e.g. sessions involving more intensity and intensity or a new training supporter.

3. The source of fat in the athlete's diet

In addition to the need itself, the source is also important. This can cause excessive inflammation. Fish oil concentrations rich in eicosapentaenoic acid (EPA) and docosahexaenoic acids (DHA) should be used to counteract the effects of inflammation, 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 daily fat intake for athletes at 2035% of total intake, adding that fat consumption should not be less than 1520%.

4. Here are some practical tips

The table shows 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.