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Football is a physically demanding sport that requires a combination of speed, agility, and endurance. The average distance covered by a top-class outfield player is over 10kms in a 90 minutes game. In addition to running, a player must change direction, jump, accelerate and decelerate, tackle etc. and each of these individual task requires an energy input above that required simply to cover a similar distance at constant speed.
Football players need proper nutrition on a regular basis to stay energized and get ready for the high intensity of practice or a game. Therefore, due to high intensity exercise demand it is important to have a structured and balanced diet plan to get trained for next hard training session. Balanced diet with complete required carbohydrates, proteins and fats will not only boost the energy level and performance but will also help to promote focus, power and recovery.
SOME JOURNAL TIPS ON “NUTRITION”
MORE TIPS ON “NUTRITION”
Protein for muscle repair and growth
Protein is the second most important nutrient that’s crucial to football player’s diet after carbohydrate being at first stage. Protein helps to repair and rebuild the broken muscle tissue post exercise and makes them stronger next training sessions. Protein should be atleast one third of the total nutrition diet in every meal.
According to Australian sports commission guide male football player should consume 1.4- 1.7 gram protein per kilogram body weight every day, whereas women player is suggested to consume 15% lower protein than male player total protein consumption.
Not consuming the required percentage of protein might affect on overall muscles strength and MFF Whey protein 80 helps to provide the good source of dairy protein helping to complete the required daily protein nutrition.
Therefore a male player weighing 60 kg should consume (60 × 1.4-1.7) 84 gram- 102 gram protein every day and women player weighing same 70 Kg should consume 15% lower of male runner total protein diet i.e 71.4 – 86.7 grams protein every day.
Energy to train
Carbohydrates are the main and most important energy source helping players to fuel for training and matches, therefore should be present in most of the meals. Not consuming the right source and amount of carbohydrate might lead to increase in fatigue leading to poor performance during training session or competition. Consuming required carbohydrate also helps to maintain concentration in the game leading to better performance. MyFitFuel™ Dextrose Monohydrate is a simple and easy source of high carbohydrate nutrition for pre and post workout helping to boost the required energy level and reducing the post workout fatigue from High intense training sessions.
Recovery for growth
After training session our body is looking for fuel in the form of carbohydrates and protein to accelerate recovery and stimulates muscle growth. Not providing the right fuel might lead to muscle tissue breaking to convert into the energy and actually reversing the physical effects of the exercise performed. MFF Whey protein 80™ which is the dairy source of whey protein will help to fulfil the required needs of protein post exercise and repair the broken muscle tissue making them more stronger for next training session or competition.
Improving performance & maintenance
As the intensity of your training increases, the requirement of protein, carbohydrates, vitamins and minerals increases. Once your intakes of required nutrients are in place we need something more to increase the performance. So here comes the MyFit Fuel™ Creatine 200 mesh which is pure creatine which is most commonly used by athletes looking to increase power, endurance and strength.
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Hydration never means pouring water on you head but drinking the required amount of liquid which keeps your body hydrated. Dehydration could make you not perform with full potentials affecting the overall game performance. Depending on the air temperature and intensity of your exercise session or game, body losses 4-10 litres of body fluid every day through sweating. So, it important to consume water regularly after every hour, and post exercise water along with required electrolytes should be taken to recover the body properly.
FEW IMPORTANT TIPS FOR “BETTER PERFORMACE”
Warming up- Warming up is an essential part of football fitness training helping to decrease risk of injury and improving performance. It helps the muscles and body to get prepared for training. Due to proper warming up the blood capillaries expand carrying more blood and oxygen to muscles making muscles more flexible, hence increasing performance during training.
Circuit Training- Circuit training helps develop fitness, strength and endurance. The intensity of exercise depends on the individual’s level of fitness and muscle strength. Circuit training includes repetition of 6 to 10 exercises before a short rest period, and then continuing to the next exercise. The intensity can be built slowly from week to week, specially keeping the proper rest periods for recovery.
Muscle endurance and power exercises- To make the quick movements on single whistle and to play until end of the game, you need high level of endurance and power in your muscles. There are many exercises to increase endurance in muscles but one of them includes high- knee running for a lap instead of running regularly.
Speed Training- Speed training helps to increase the fitness and is required to make quick and instant movements during the same. Sprint is one of the best options for speed training and you should sprint a distance of 6 to 15 metres. Use markers on the ground and increase or decrease sprint distance to increase more speed and flexibility to change position during game.
Cooling Down- Cooling down period is very important period which allows body to rehydrate and decreases the amount of soreness in the body after training. Proper cooling down time helps to make body recover properly by reducing overall stress and reflects on the success of training session.