Fluid & Nutrition & Football

Introduction

Fluid and nutrition plays a major role in any football player's performance.
Higher standards of performance equates with an optimized nutrition and fluid regulation.

Fluid For Function

Loosing fluid should be treated since it's one way of thermo regulation. Failure to do so will affect the team's performance in a game.

Thirsty? It might be too late.
Ingesting a lot of fluid reduces the effects of fluid loss.

Fuel for Action

Fluids and foods play an important role. Eating foods that are readily usable for energy is a must. These provide easy available fuel for football players such as carbohydrates.

Training means heavy demands on stored glycogen. The depletion of these stores affects a player's performance.

Shape and Patch -up

Proteins are generally involved in cell building and repair. Increasing muscle mass is possible with the help of protein.

Eating Fat

A high Saturated fat diet increases the body's bad cholesterol level that puts a person at risk for heart diseases. Unsaturated fat are harmless and delivers a positive effect to the body.

Afraid to Eat?

Some players just can't seem to eat naturally before a game, give them an energy shake.

Nutrition Plot

Football Nutrition Plot

Eat high protein and high carbohydrate before the session finishes.
Refuel by eating fruits, sandwiches and protein shakes after the game.
Adjust the protein intake for regular training and playing.

Prioritize Low- GI foods rich in carbohydrate in a normal diet.
High- GI foods such as bananas are needed immediately after exercise.
Small frequent meals are encouraged.
Eat complex carbohydrates 3 hours before a game.
Always make dietary changes with a professional.

A 10g/kg increase of carbohydrate is aimed to optimize energy.

The Glycaemic Index

The Glycaemic Index measures the speed of energy release into the bloodstream.

Carbohydrates are classified based on their rates of absorption, digestion, and effects on blood sugar level. High-GI carbohydrates abruptly increase blood sugar thus, increasing need for insulin. Low- GI foods has a slower rate of absorption thus, needs lesser insulin. These foods are the most immediate energy source to refuel the body.

Protein

Football players need much more protein intake to help repair damaged muscle. It also serves as a back- up energy source when glycogen stores are depleted.

Protein requirements are regulated in accordance to the body weight. A 2g increase of protein is needed by those who increase muscle mass while training. Other players are opted to use protein drinks to help them cope with their level of protein.

Shake Body Fat

To reduce body fat, manipulation of food intake and energy expenditure is the most effective way.

Players with excessive body fat need to reduce their caloric intake slowly to have a good energy balance.

Body Fat Reduction Guideline
A 15-20% reduction of fat intake from total caloric intake.
A 25- minute cycling session is effective as short- cross training.
No crash diets. This will lead to a loss of muscle and energy needed for training.
A 1-2pound/ week body fat reduction will help. Set realistic goals.
Avoid large quantities of carbohydrates.

How To Gain Muscle Mass

Being a highly- intense contact sport, football players need favourable muscle size and strength.

Plot to Increase Muscle Mass

Caloric intake exceeds caloric expenditure.
Gaining muscle mass on and off session.
Up to 2.2g/kg increase in protein intake must be gradual.
Do training to increase muscle mass gradually.
Sports supplements such as Cyclone are a great help in increasing caloric intake.