Gráficos Estadísticos De 2°2

Diet for footballers

A fundamental question that must be asked by the athlete: What should I and should not eat? A good guide for those athletes and non-athletes is the nutritional pyramid, where you can see in the base, the foods that are most often to be consumed and in the highest part foods that will be taken only occasionally.

Carbohydrates: They can be complex (bread, rice, pasta, legumes, vegetables) or simple (like sweets). Simple carbohydrates produce a rapid rise in blood glucose (sugar) followed by a rapid fall, they are more interested in complex carbohydrates to keep blood glucose as long as possible. Within the simple carbohydrates there is a group of foods that can benefit us according to what moments of the competition, since it would be interesting to capture glucose fast, that is, to provide us with energy in the fastest possible way. We talk about fruit, fruit juices, energy bars ... later I will comment on when it will benefit us. Carbohydrates should provide between 55-65% of our diet, a low-carbohydrate diet will result in early fatigue during exercise.

The day of the game, the last meal must be finished three hours before, to be able to perform the digestion. The menu has to be rich in carbohydrates, with few fats and proteins.

In the middle part, by losing the glycogen reserves in the muscle during the effort, it is advisable to consume drinks with carbohydrates to ensure hydration and blood glucose levels.

By: Enzo Santana y Braian Larrosa

Información extraida:https://dietas.guiafitness.com/dieta-para-futbolistas.html