The footballer, like any other athlete, needs a well-nourished and well-trained body through a correct and balanced diet, which will allow them to maintain good health and make the most of their physical capabilities.
Faced with the approach of a match and therefore intense training, the diet should be monitored more rigorously, as it will give you the necessary energy to play football; In addition, it is the diet that will also help you to minimize the usual discomforts and cramps in the legs after an intense soccer game.
Let’s see how you can follow a simple diet before and after your games to feel great during your training sessions and games and after them.
3 pre-training snacks for footballers
1. Whey protein shake and bag of salted popcorn
So that you do not have the feeling of being too heavy during the session, it is suggested to ingest whey protein since it is digested quickly and the amino acids start your recovery before the first drop of sweat appears.
On the other hand, popcorn provides slow-release carbohydrates, which give you energy; while electrolytes improve water absorption and keep you hydrated.
2. Yogurt with fruit
Yogurt contains casein protein, which clots in the stomach, slowing down the digestive process. Consuming the yogurt before training will give your bloodstream a constant level of amino acids to help relieve sore muscles the day after an intense preseason session.
You can combine yogurt with any fruit , and if you wish, add simple sugars , which will help you fuel your body during a strong workout. Remember that the fruit will provide you with vitamins and minerals that will improve immune function and energy production.
3. Can of mackerel fish in olive oil with crispbreads
Mackerel is a fantastic source of muscle-building protein and rich in omega-3 fatty acids . Armed with great anti-inflammatory power, this blue fish will ensure that you don’t need to call 911 to revive your legs after strenuous physical activity.
In addition, your heart will appreciate that you take olive oil to help avoid excessive energy expenditure . On the other hand, Crispbreads contain B vitamins and are light and easy to digest.
3 post-training snacks for footballers
1. Pork fillets with sweet potato
Consuming a little pork after training will be good for your body because of the zinc that will increase testosterone levels. In addition, they will also provide you with a good amount of protein, helping your tired legs regain their strength.
On the other hand, vitamin B12 will skyrocket to its proper levels so you’ll be ready for the next day’s workout. This dish is also rich in iron, vital for the transport of oxygen throughout the body. The sweet potato is also rich in fiber, it will keep you satiated and fatigue will be kept at bay.
2. Half chicken, spicy rice and peas
Of course, you cannot say that you are a footballer until you have tried this very appetizing dish. Ordering a dish from this category is a great meal for your recovery . This protein will help your muscle repair and growth, while essential fats will soothe aches and pains. Rice and peas provide complex carbohydrates and fiber to replenish diminished glycogen stores. Also, the salt will increase your metabolism rate.
3. Chicken breast burger in teriyaki sauce with pineapple slices
Chicken remains one of the best sources of lean protein available to athletes, and the teriyaki sauce coating gives it a good portion of sodium to prevent cramps , plus it tastes great.
A large slice of pineapple contains 75% of your daily requirement for manganese, increasing the health of your bones. It is also rich in an enzyme called bromelain , which breaks down proteins in the intestine to improve digestion. Similarly, bread will give you all the complex carbohydrates you need to replace lost glycogen stores and eliminate that feeling of heavy legs.
References
- Welch ,, B. Eat like a superstar: Muscle fuel. For Fourfourtwo. [Revised December 2015].
