The future of food in sport
Introduction
The food, breakfast or snack. In addition, it is important, to achieve an optimal level of hydration and avoid gastrointestinal discomfort. How can you get? In the first place, it must be made clear that football is an intermittent work sport, predominantly the exercise of low intensity during competitions. Moments of high intensity, sprint type, with rest times are combined.
Developing
The most widespread recommendation regarding carbohydrate consumption before the party is as follows: take between 3-4 grams of carbohydrate per kg of weight in the 3-4 hours prior to the party two hours before the hydrates needs of hydrates ofCarbon drops to two grams of carbohydrate per kg of weight the hour before the start of the competition only one gram of carbohydrate per kg of weight is required
With regard to hydration, it is recommended that the soccer players ingest six glasses of water the hours before the meeting, although these amounts vary inter -indivitually and depending on environmental conditions. To ensure proper hydration you can check the color of the urine, which varies based on hydration. In any case, we must consider the time at which the meeting is played.
Morning in the morning
Considering the option that the meeting is held in the morning, breakfast must be held 2-3 hours before the game. Some possibilities for these cases are: coffee with milk with toast of bread with fresh cheese and a fruit juice oats- eight tablespoons- added to coffee with milk and a piece of fruit or a fruit juice in its absence. If this breakfast is chosen, you have to contemplate the possibility of gastrointestinal discomfort yogurt or coffee with fruits and bread with east jam, although less healthy, it is equally effective. Milk with milk with María type cookies to sweeten coffee, in those who need it, you can use both sugar and honey.
Afternoon in the afternoon
In the event that the game is played in the afternoon, the food has to organize four hours before the start of the game. You can keep the usual breakfast. The main food must be based on carbohydrates and be low in fat and fiber to avoid gastrointestinal discomfort.
Some examples of meals are:
- Pasta with homemade tomato sauce and a white or grilled white fish or baked
- Spaghettis with tomato with a French omelet and a yogurt or dessert fruit
- A sandwich stuffed with turkey breast or turkey breast with natural tomato
- A rice -based dish combined with baked fish and roasted potato
- Pasta salad with fresh cheese and fruits macedonia
- Potato puree, grilled lean meat and roasted bread with fresh dessert cheese
- Tomato and potato salad cooked with steamed fish
- After food, until the time before the game, you can take: a piece of fruit, a yogurt, a cereal or roasted bread with jam. Without forgetting, in any case, water intake.
Game at night
Considering the option that the game is held late in the afternoon you can opt for two options. Or, delay food to match the 3-4 hours of the party, following the recommendations of the previous section. Another option can be to advance dinner. In this case, ingested food must follow the same pattern as meals. The third option is to make a snack 3-4 hours before the game. This snack can be similar to one of the options in the breakfast section or in the case of having more appetite, a second meal can be made.
conclusion
It must be considered that each player has different individual characteristics, so the pattern must be individualized and prepared by a dietitian-nutritionist. In addition, you have to remember that new meals should not be tested before the game. When athletes travel can be tempted to try new food and these elections can affect performance. When you want to check the effect of some food on the athlete’s digestion and on performance you have to do the checks previously in training.
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