Football player with ball in action under rain outdoors

All the qualities of a football player, depend on their physical basis and the “Petrol” (energy) desarrollarlas.Una necessary for feeding the inadequate supply of nutrients causes a significant decrease of each and every one of the virtues of the practitioner.

FOOTBALL

Soccer, is a collective sport, whose practice involves:

  • a good physical preparation with a high degree of strength, agility, speed, reflexes and flexibility, qualities based on the specific resistance to long-term efforts (endurance).
  • constant changes of pace (work interval) put to the test all the physical features of the body.

Qualities of the footballer.

All the qualities of a football player, depend on their physical basis and the “Petrol” (energy) necessary to develop them.

A feed with the inadequate supply of nutrients causes a significant decrease in all and each one of the virtues of the practitioner.

Food energy (calories) in the soccer practice.

  1. Carbohydrates

More than the 50% of the calories consumed, they must be taken by:

  • cereals, pasta of durum wheat or rice, rice, cookies, potatoes,etc…(slow absorption carbohydrates);
  • without forgetting the honey, chocolate or fruit, etc… (Carbohydrates or carbohydrate for rapid absorption) that it will be taken in specific circumstances.

In this way one can understand that supplementation with concentrates of carbohydrates, as TOTAL ENERGY, SEQUENTIAL ENERGY GEL ENERGY INHIBILAK, ENERGY GEL,EXTREME GEL,CHUPETIN they are necessary to ensure the athlete power (required glucose concentration).

  1. Protein

Around the 18% of the total of the calories consumed will come from protein:

  • mainly the meat, fish or eggs,
  • the dairy products, they are also very rich in calcium, so important during the growth. Don't never take a dairy before compete or play. As a minimum three hours and a half before.

Intense workouts, they require an extra contribution of proteins, that I should not do at the expense of increasing the fat, so you can perfectly use the EXTREME ENDURANCE RECOVERY., So much for how children adults, that will allow a good assimilation of muscle performance of the sports.

  1. Fats or lipids

Less than the 30% of the total of the calories consumed, are lipids

  • butter, dried fruits, vegetable oils, Margarines, etc..

Your contribution is very necessary to maintain caloric balance (energy), and that in some cases they arrive to question that percentage by the increase in weight that occasionally the footballer suffers.

  1. Water and liquids

Good hydration is very important for:

  • the temperature of the body;
  • avoid muscle contractures type problems, cramps, tendinitis, etc…
  • replenish salts lost through perspiration.

You should drink before, during and after the trainings or parties, whether it be water, isotonic beverages ( DRINK TONIC).

Compensate for the excessive sweating , as it is the case of the preparation DRINK TONIC It will replace the loss of minerals and some energy involved in smooth muscle and cardiovascular performance. During cold weather, use energy as the DRINK ENERGY drinks , Since we spend more energy than minerals in such situations.

  1. Vitamins and minerals

Fitness wear involves a great loss of vitamins and minerals.

Vitamins and minerals are directly involved in many processes of "capturing" the food energy for the practitioner of the football. The supplements of multivitamins and poliminerales as VITAPOL they are thus a clear response to the needs for sports wear.

In particular it may be the need to collaborate to good physical condition with vitamins or minerals in a timely manner, so there are more specific supplements, , BETACE-PLUS ( antioxidant), MEGA B complex,VITAMIN C.

The intense practice

Should be taken after each match a Retriever as RECUPER POWER and before you start a game the ENDURANCE SHOT and feed several times a day with carbohydrate-rich substances, such as fruit juices with Oatmeal instant MEGA PLUS, MEGA PLUS rice bread, bars Recovery endurance - Flap Jack,etc…

EXAMPLE OF DIET:

1.COMPETITION IN THE MORNING.

Breakfast:

Two hours before the game.

75 (g).(fill in a cup) from Instant oat flakes -MEGA PLUS- drink of rice or almond more 25 GR. extrem endurance recovery (a quarter of a liter)

50 (g).(4 slices) fresh cheese or ham I non-greasy

100 g. (4 slices) Pan integral with oil olive, jam or honey.

Fruit juice (a glass) .

BEFORE THE COMPETITION

A fishcake endurance recovery- with a drink prepared with endurance shot .

BREAK TIME

INHIBILAK or an ENERGY GEL + water (hydration) with DRINK ENERGY

AFTER THE COMPETITION

Immediately after

A drink with RECUPER POWER and a bar FLAP JACK. And then to get home

EXTREM RECOVERY Smoothie ENDURANCE with rice drink,ALMONDS OR OATMEAL.

2 pieces of juicy fruit (PEAR, Orange, Kiwi, pineapple...)

Food:

Foods that soon overwhelm the stomach: pasta (Spaghetti) without heavy sauces type carbonara, vegetables, fruit juice.

2. COMPETITION IN THE AFTERNOON.

Breakfast:

75 g. (a full Cup) from Instant oat flakes - MEGA PLUS- Rice drink,almonds or oats more 25 GR. to extreme endurance recovery (a quarter of a liter)

100 g. (4 slices) bread with butter and jam

1 hard boiled egg or 1 Tortilla

Fruit juice (a glass)

50 g. minimum of nuts (raisins, dates, dried figs with walnuts or almonds, unroasted.

Mid morning:

EXTREM RECOVERY Smoothie ENDURANCE (50Gr.).

50 GR. from Rice - MEGA PLUS bread-

Food:

Salad with fruits and vegetables

150 GR. rice with natural tuna without oil or 150 GR. white fish with boiled potatoes.

Fruit varied.

BEFORE THE COMPETITION:

A fishcake endurance recovery- with a drink prepared with endurance shot .

BREAK TIME:

INHIBILAK, ENERGY GEL+AGUA WITH DRINK ENERGY

AFTER THE COMPETITION:

IMMEDIATELY AFTER:

A drink with RECUPER POWER and a bar FLAP JACK. And then to get home

EXTREM RECOVERY Smoothie ENDURANCE with rice drink,ALMONDS OR OATMEAL.

2 pieces of juicy fruit (PEAR, Orange, Kiwi, pineapple...)

Dinner:

Foods that overwhelm little stomach (soups, pasta, not flatulentas vegetables (Green beans), fruit juice)

PRACTICAL ADVICE AND CONSIDERATIONS

  1. Eat slowly.

Eat without haste is essential to carry out a proper digestion, It involves a good absorption of various nutrients and avoid flatulence or gas retention.

  1. Varied and balanced diet.

Variety is good health and taste.

The power of the practitioner must avoid possible excess fat. Much animal protein (Red meat,sausages,…) fried foods, sauces, and refined products (sweet, pastry),etc… they must be controlled.

No feed-based snacks, What are indigestible and little nutritional.

  1. Not overeating

You must get out of the table with a slight feeling of appetite, Since overeating cause digestive disorders and will be to the detriment of physical performance.

  1. The time between meals and the practice of sport.

It is important to finish a meal at least two hours before start the party.

It is very convenient to avoid the snack or any solid food, with the exception of fruit, immediately after the practice of the sport, until you have not passed at least 45 minutes or -1 time.

  1. Drink fluids

Hydration is essential.

Recommended drinking water or drink specials for athletes (DRINK TONIC; DRINK ENERGY), avoiding the prepared with gas.

He must drink liquids:

– before the competition, even if you have no thirst;

– during the competition or at the time of rest no more than 200 ml (a vessel unfilled) each 15 minutes;

– After the party, where does not exceed the 250 ml (a glass) each 15 minutes.

  1. You should never play in fasting.

A car without petrol will not work, or if you are walking you can generate problems. In the same way an athlete without having eaten can develop fatigue and premature fatigue (consume little "gasoline" that has in a short time).

Respect the time intervals between food and the practice of sport.