A well-designed healthy nutrition plan is needed to support lean, energetic and fit football players. Basic nutrition for an active person should include carbohydrates to help the body's fuel and lean proteins to quickly repair and repair muscle. A balanced diet also needs full value vitamins and minerals, greasy fish, olive oil and avocado for healthy cereals, seeds, nuts, fruits and vegetables.
Training loads and match days will definitely affect food and fluid intake. For example, a player in a long training can benefit from carbohydrate-rich diet that not only provides the necessary fuel, but also promotes recovery, maintains performance, and lowers fatigue. But on low-energy resting days, a diet with less carbohydrates is more appropriate.
Here are six useful nutrition rules:
Cutting on Processed Foods
Adopting processed foods is advantageously limited, and therefore, they consume a balanced and healthy diet that is high in carbohydrates, whole grains, fruits and vegetables.
Eat on the Rainbow
Eat different fruits and vegetables with meals to increase the ability to introduce more vitamins and minerals into your diet. The best choice is the widest range of colors. Plus, this is a great way to show young footballers that a healthy diet can be fun and colorful.
Healthy Fats
The right fat species may be heart healthy. Any healthy diet may be beneficial for a variety of healthy fats such as linseed oil, fish, avocado, seeds, natural walnut and olive oil. Approximately 20-35% of calories intake may be from healthy fats.
Breakfast Every Day
A great way to start metabolism for the day, we eat a healthy breakfast. Some good breakfasts can feed the body: muesli with fruits and whole grains to provide slow burning energy while oatmeal is another option that is rich in carbohydrates.
Stay hydrated
Stay hydrated to keep your body smooth. Any signs of dehydration can have a significant effect on your ability to play your performance. Ideally, you should consume 3 liters of water, green tea or other non-calorie drinks daily.
Restoration After Exercise
After completing your training, you should definitely eat a workout shake or meal that is both rich in protein and carbohydrates.