What should you eat before playing football to increase stamina?
What to eat before playing football is a question of great interest to many amateur and professional players. Nutrition always plays a crucial role when you participate in sports competitions. Therefore, considering what to eat, what to drink, and which foods to avoid is essential. The content below will reveal to you the foods that are good for your body before stepping onto the field.
What should you eat before playing football for good health?
Many nutrition experts advise that the necessary nutritional intake for players in a day should consist of 50-60% carbohydrates, 10-15% protein, and 25-30% healthy fats. Therefore, if you’re wondering what to eat before playing football, the answer is:
Prioritize choosing carbohydrate-rich products
Before playing football, choosing the right foods is crucial to provide enough energy and help the body function effectively. One of the top choices is carbohydrate-rich products, which are the body’s main source of energy. The body stores carbohydrates as glycogen, so consuming carbohydrate-rich foods before a match is a wise choice. If you’re wondering what to eat before playing football, you can choose bread, cereals, fruit juices, etc.
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What to eat before playing football is a concern for many
What to eat before playing football? Supplement Protein
Supplementing protein is also important to help muscles recover quickly after a match. Each person should consume about 20-30g of protein from various sources, primarily including red meat, fish, eggs, or synthetic whey protein.
Good Fats
Good HDL fats from plants are a good choice, helping to provide long-term energy and support cardiovascular health. Considering and combining foods like walnuts, sunflower seeds, almonds, avocados, etc., will help the body prepare best before each match, helping players perform at their highest level on the field.
Foods to avoid before a match
Besides understanding what to eat before playing football, you also need to be aware of the list of foods you should not choose when playing football. According to nutrition experts, the food groups to avoid include:
Fatty foods
What should you not eat before playing football to increase performance? Fat is a choice to avoid because it can cause indigestion and make you feel heavy and uncomfortable when playing. Therefore, limit donuts, french fries, butter, etc., before each football match.
High-fiber foods
You should also stay away from high-fiber foods whenever you participate in a match. Fiber digests slowly and can cause discomfort during play. Vegetables, salads, and jicama, etc., are foods to limit.
You should limit high-fiber foods
Processed foods
What should you not eat before playing football for effective performance? Processed foods are often high in calories and fat, causing a feeling of heaviness and affecting health. Grilled and frozen foods contain a lot of fat and sodium, affecting blood pressure and digestion. Therefore, before a match, players need to be careful with their diet and avoid these foods to ensure their health and fitness.
What to drink before playing football?
Besides what to eat before playing football, you also need to consider what type of drink to consume before competing. Water plays an important role as a cooling system, helping to maintain the body’s flexibility and performance throughout the competition time.
When to rehydrate?
According to experts, rehydrating before the body feels thirsty is extremely important. Professional players need to drink about 3 liters of water per day, with a regulated sugar concentration of about 5%, starting from the day before the competition. On the day of the competition, players need to drink about 150ml of water every 15 minutes, and this amount can increase to 200ml during the warm-up phase.
However, drinking too much water suddenly can also cause problems such as diluting the blood, posing health risks. Therefore, adjusting the amount of water you drink appropriately and not too quickly is also something you should keep in mind.
Types of drinks to use
The types of drinks commonly used in competitions are a mixture of purified water and added sodium and carbohydrates, in which:
- Carbohydrates are sugars that provide energy for players.
- Sodium is salt, present in small amounts to speed up metabolism, replace minerals lost through sweating, and create balance for the body. Electrolyte drinks are often the preferred choice for many players.
Choose the right supplement drink for your body
Conclusion
We RakhoiTV have revealed the most complete information on what to eat before playing football for your reference. Choose foods that are good for your health and enhance your fitness to help you have the best spirit and show your ability on the field.