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Sport nutrition physiology
Sport nutrition physiology
Energy systems in professional footballers
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Recommended: Sport nutrition physiology
Country: USA
Job: Football player.
Age :30
Note: this diet was created by david, he got the information from the internet about what you need to eat.
Football diet: soccer is a competitive, very fast paced sport. Because of that the demands to the player's body can be very incredible.This is because the football is a sport where your body is always in motion. An average soccer player can run about 12 miles in a game (19km)
Type of diet:
To be a football player, you don't only have to do exercises for your health. You also have to eat healthy. That's why in football clubs there are nutritionists and when you are in a professional club like real madrid or barcelona, nutritionist will try to affect your diet very much! Because a diet will help the players be fit and not gain weight. Some food will also help increase stamina and muscle growth of the player what will help in sports such as football. Nutrition must be very important in an athletes/football players training. What and how much you eat daily has to affect your performance in the game and health. But a proper nutritionist does not only improve your diet for physicality, but also for mentality what also counts in a football match. The consequences of not eating well may be very dramatic and big. Thats why, it is really important!
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For breakfast, you will need loads of carbs and fat but always have at least 2 hours before the sport! Carbs are very well known for energy. If you are a football player, you will use up a lot of energy on your day using sport, and you will also need a lot of energy, that's why you will need a lot of carbs during breakfast. You must also have a small amount of protein because it's also important for energy.
This diet is the “carbohydrate diet”. But also, pretty realistic!
fruits, pastas, and breads. This diet is based on the idea that if a person
The purpose of writing this paper is to discuss the pros and cons of my diet. The nutritional analysis have thought me that my choices are not terrible but they are not the beast. However, a healthy lifestyle is necessary if I want to enjoy this life without health complications. Always Including some form of vegetable, fruits, and carbohydrates in my diet is ideal. However, that may not be on a regular basis and the portion might be too small to make a difference or too much to cause harm. I have learned how many grams of fat, saturated fat and protein should be consumed per day by my body.
While simple carbs make glucose available more quickly, it is complex carbs that make glucose available over time a longer period. A marathon runner should limit sugars and focus on complex carbohydrates when starting to train for a marathon and add simple carbohydrates as they go. The complex crab will build up a store of energy and would gradually release glucose versus simple crab which will rapidly release glucose and raise blood glucose levels. That could be very harmful to the body and may cause the runner to pass out while working out. So, a marathon runner should start off with a complex carbs diet and slowly add in simple carbs throughout the course of training. I believe it would be best to ingest simple carbs during the run to get a quick boost of energy. Fats and Lipids are also a good source of energy. Lipids are fats, oils, waxes, and steroids. The body use fats as a source and supply for energy. Fats can be found in Milk, Cheese, and
Football, just like any other sport, is mostly played for satisfaction and enjoyment out of the game. Football is known to be able to reduce stress, anxiety, and forms of depression. Football is also known for its hard conditioning, strength, and its strong mentality, which is great for your health. While football improves your strength and mentality, it also improves your concentration. Football is a game full of concentration. It forces you to get your mind set and to focus on what is going on during the game. Football also improves dedication and determination. NFL players are all known for their hard work. It is a requirement to play the game. You must know what your goal is and you must constantly push yourself to achieve the goal you have set for yourself. Likewise many sports, football teaches you teamwork. Teamwork is a number one necessity in football. You must know your role on the team and in order to accomplish that role, you must know how to work as a team and not just an
Ultimately, sports nutrition can be very interesting and should be taught to all. There are 7 types of nutrients the should ideally be consumed in our everyday meals. This will help with physical and mental health.
Soccer or football as it is called in other parts of the world is the most popular game till date. Many people are indulging themselves into playing soccer. It is the game that requires an extensive variety of wellness to play at an elite level. Also it is one of the games that requires both upper body and lower body in equal amounts. This is what makes it harder to train for.You require not just great cardiovascular ( heart related ) wellness; you need center quality, rate, dexterity and stamina. All of this in one player who can play a full an hour and half or more, at as close to peak level as possible. How would you achieve this objective? Simple, hard work and dedication to being the best you can be.
Being a professional soccer player has no educational requirements but being trained is on the other hand required (fields 21). Several people have this training by playing in college or amateur playing at a college with a major team has a better time to get their skills and techniques this way they have to work out every day for several hours per out the day in order to get better (Applegate). It is not required but it is recommended for athletes to attend a gym with a daily routine going to the gym to focus on their overall body muscle to not only get better at the requirements they need but overall as a athletes for example Gareth bale is one of the fastest players throughout every league and he runs miles upon miles a day just to keep his speed up along with his endurance (Applegate). In order to be a professional soccer player you need to be in the upmost of shapes in order to be successful at your job due to the constant running and unlike any other sport they are very few breaking points from first whistle there’s halftime which is a 10 minuet break and from there on out there is no other breaks unless there is a injury on the field (Applegate). In order to be successful at this career it is something you must constantly work
Whether it is on a track, a pitch, court or rink, nutrition is of vital importance in the development of a healthy, competitive athlete. Athletes must depend on highly nutritious and vitamin rich to keep their body at their healthiest, their mind focused to maximize their performance.
This article talks about the pros of eating breakfast and how it is the most important meal of the day. It also talks about the guidelines of what consists of a healthy breakfast. Don’t eat fats. Avoid sugars. Eat protein at every meal. The time when you eat also plays a big factor. When you consume calories affects your weight gain and overall health. People who eat three meals a day with a snack tend to gain weight over time, on the other hand, those who ate one or two meals a day tended to lose weight. Consuming more calories in the morning and fewer as the day goes on is an effective way to maintain a healthy weight. I plan on using this
There is now a large amount of evidence that carbohydrates can improve the performance of athletes. During high intensity exercise, carbohydrates are the main fuel for the muscles. By consuming high levels of carbohydrate before, during and after training or an event, glycogen stores are kept well stocked. These stocks help the athlete to perform for longer and help their bodies sustain the effort. The vital role of physical activity in maintaining health and fitness in the general population is now recognized. For those who want to keep fit and active, a well-balanced high-carbohydrate diet is recommended.
Secondly, once you are well-rested, you will need to eat properly on game day. It’s important to eat properly on game day. If not, it can trigger a lot of health problems during and after the game. It can cause you to have cramps, lack of fatigue, and dehydration. Experiencing these symptoms makes it hard for you to compete at the best of your ability. If you want to have high energy so you can perform at the best of your ability, you should always eat right on game
The simple rule to eating a better, healthier diet is to try and include as much whole and raw or unprocessed foods as possible in the daily diet. Most culprits that get in the way of performance are fatigue, injury and soreness. A proper diet will reduce these disturbances in performance. The key is to get a variety of food, to get all the macronutrients, vitamins, and minerals. It is optimal to choose raw, unprocessed foods, for example; oranges instead of orange juice. Eating foods that are natural means the athlete is getting the most nutritional value out of the food.
This is important to me because breakfast is considered the most important meal of the day that kick starts your body and energy, setting the pace for the rest of the day. It is also important to me because it will allow me to target dairy and grain food groups more easily as there are a wide variety of meals that consist of dairy and grains. As you can see from my food journal I failed to meet my grain and dairy intake every day of the week, for grains I barely reached half and dairy would fluctuate from 30% to 80%. I plan on attempting to eat breakfast for an entire week and seeing there are any changes that occur. The roadblock that occurs is that I am also a opener at my job which requires me to work from 4:30am until the early afternoon. Which restricts the amount of time and variety I have for
We eat food for energy, the more food eaten, and the more energy intake which allows the body to use as much energy needed. Food is divided into two categories: Macronutrients the direct source of energy such as proteins, fats, carbohydrates and micronutrients that co-agents in a bioenergetics process; they do not provide energy themselves, but help with metabolic process. “Macronutrients make up the largest part of the food we eat and supply us with the energy we need for daily life and for physical exercise. (Temertzoglou 376)”. Humans need twenty amino acids and certain foods contain all twenty are meat, eggs, cheese and milk. “Micronutrients are found in small amounts of food. They include vitamins and minerals which help in energy transfer and tissue synthesis (Temertzoglou 380)”. Micronutrients supply fat soluble, water soluble, and minerals such as calcium, sulfur, potassium, and more. The balance between macronutrients and micronutrients are the focus point for competitive meals for athletes. Pre exercise meals are objective to minimize fatigue and supply enough energy. The meals are increased in carbohydrates and decreased in fat and protein. During exercise meals main target is to rehydrate to help prevent low blood glucose levels. The best during exercise meal is not a meal, but a liquid with carbohydrates to digest effetely. Post exercise meals need to be easy to digest to replace lost
come with good planning of food intake, but it must be said that in the sports person, they can