Hot environments, combined with high-intensity exercise can lead to high sweat losses. Opportunities to drink during matches are limited to the warm-up and half time break but informal breaks in play e. Players should start the match well hydrated by drinking adequate fluids leading up to the match.
Producing regular amounts of clear urine is a useful indicator of good hydration status before exercise. Although the half-time break is brief, it is the only opportunity for consuming carbohydrate during play.
Players with a high workload e. Chopped fruit or muesli bars are quick, easy-to-eat options. Alternatively, specialised sports nutrition products such as energy bars, gels and sports drinks can be quick to eat. While water is the priority fluid during training and for hydration during the day, and in most matches. Sports or electrolyte drinks may be useful during a game for players identified as having high energy requirements or heavy fluid losses as they can deliver some fuel and electrolytes.
Recovery meals and snacks should contain carbohydrate fuel , some protein for muscle repair and development and plenty of fluids and electrolytes to replace sweat losses. A recovery meal or snack should be consumed soon after exercise period, remembering that recovery nutrition extends well beyond the initial hours post-game, particularly when the next training session or game is the next day.
Fluids mainly water should also be consumed, based on estimated losses. But where we can get them:. Normally the majority of footballers do not drink enough during a game, if we pay attention to the losses that can occur. Depending on the weather conditions and the intensity of the match, the losses due to sweating in football players can range from 1 to 4 liters.
Therefore the main objective from the nutritional point of view will be to keep the player hydrated. A simple way to predict the level of hydration is to control the colour of the urine, the higher the colour, the greater the level of dehydration.
The doubt that arises is to use water or sports drinks. If we do not have a budget, water is better than nothing and can be sufficient for training and competition in cold environments or when the intensity of the match is low or moderate. However, there are several reasons why sports drinks are superior to water as a rehydration drink during exercise. These drinks contain sodium chloride table salt and carbohydrates such as sucrose and glucose.
When salts and carbohydrates are added to the water, gastric emptying improves, thus improving its transport from the intestine to the blood compared to drinking only water. Carbohydrates, of course, provide extra energy, especially in the last moments of the game.
Also, some players lose a lot of salt by sweating and this salt has to be recovered if you want to stay hydrated. During the match our body sweats and burns fat and carbohydrates to produce enough energy to carry out the activity. If the match has been intense is likely to have lost weight, depending on having lost fluid and is replenished as you drink and feed.
It is necessary to eat foods rich in carbohydrates and proteins with a low fat intake throughout the two hours immediately after exercise. In this period the body is more receptive and will assimilate nutrients better. This will produce a muscle reconstruction that will last up to 48 hours. To help our muscles relax and recover as soon as possible it is important to eat foods rich in potassium such as bananas, dried fruit or vegetables, or you can also turn to the help of multivitamin complexes that will help us quite a bit when it comes to recovering.
Most athletes try to follow a diet rich in complex carbohydrates before a test. But do not fall into the extremes, the balanced diet does not consist of taking only carbohydrates, you also need to take lipids or fats, protein, vitamins, minerals, fiber, and so on. This is only a general recommendation and not applicable for all players. She teaches both fitness exercisers and competitive athletes how to eat to perform well. Her best-selling Sports Nutrition Guidebook and Food Guide for Soccer, as well as her teaching materials, are available at nancyclarkrd.
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