Sports Nutrition for Football Players
Competitive sports, such as football, place serious demands on the bodies of the athletes that participate in them. Therefore, footballers need to have additional energy to keep up their performance. Proper sports nutrition affects strength, speed, stamina and recovery. For footballers to remain competitive, they must make sure they get the proper amount of carbohydrates and calories. They must also try to build there core muscle mass to ensure they do not get knocked off the ball easy, to aid with this weight gain could be used.
No matter what position a footballer plays, they must consume more calories. It is suggested that footballers obtain anywhere from 5,000 to 9,000 calories each day. It is also important for proper nutrition that these calories come from certain nutrients. Carbohydrates should comprise 55% to 60% of these calories. Protein should make up 15% and fat should be 30%. Following this guideline can ensure that a footballer get the proper sports nutrition.
During workouts and matches, footballers can lose up to 10 litres of body fluid in one day. This can be even more in hot weather. It is not uncommon for a player to lose 12 pounds of body weight simply from sweating. Often for these athletes, water consumption is not enough to restore proper fluid levels.
Therefore, it is a good idea to add sports drinks to one’s hydration plan. Some sports drinks are designed to replenish electrolytes that are lost through sweating. It is recommended that following a game or strenuous training session that the footballer weigh themselves. The weight loss can dictate how much hydration needs to occur. For each pound lost, the footballer should consume 24 ounces with water or a sports drink.
Many footballers also look to nutritional supplements to maintain their health. Certain supplements may be banned. Therefore, footballers should always check with their coach for guidance in this area. Trainers and assistants can also help in this matter.