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NUTRITION
Without the correct nutritional support a player will not be able to sustain an intensive programme over a long period of time, and improvement will therefore be limited. An understanding of nutrition is also necessary to ensure optimum performance in competition, with manipulation of the diet leading to substantial improvements in performance.
It is very important that an athlete intakes a diet consisting of carbohydrates and fats, as well as the essential proteins, vitamins and minerals. The consumption of food plays 3 major roles within our bodies, namely; providing energy, assisting in growth and repair, and maintaining general body function.
An athlete’s diet should consist of; 55-60% carbohydrates, no more than 30% of kilocalories from fats, and 10 to 15% from protein.
Once consumed, carbohydrates are broken down into glucose, which is the muscles only form of carbohydrate it uses. Glucose, which is carried in the bloodstream to the muscles, is used for muscle contraction itself. Any glucose not used by the muscles is stored as glycogen, and later broken down and used when the muscles become active. The body can only store a certain amount of glycogen, which is enough to provide approximately 90 to 120 minutes of exercise. This is why during half time; it is advantageous to consume carbohydrates i.e. sports drinks, in order to maintain blood glucose levels. The main sources for carbohydrates are found in; rice, bread, pasta, potatoes, cereals, fruit.
There have also been studies certifying that the more exercise performed, the more protein breaks down. Proteins are needed for the manufacture and repair of most of the body’s structures. Protein acts as a building material. The amount needed depends on the type of training, intensity and frequency of training. If a lack of protein is eaten to compensate, then the net loss of lean tissue will eventually affect performance. Protein amounts vary between foods, however, the main sources of protein come from; fish, poultry, red meat, eggs, milk, cheese, pulses and nuts.
Fluid intake is vitally important, and healthy adults could in fact survive for many weeks without food, but only a few days without water.
Exercise generates heat, and this therefore must be released to prevent the body from overheating. This is achieved by sweating, as it helps to regulate body temperature. Therefore, the loss of body fluid through heat means that this in turn needs to be replaced. If the body loses as little as 2% of body weight as fluid, physical and mental performance can become impaired. Four percent fluid loss would possibly result in the decline of muscles working efficiently. Five percent can lead to heat exhaustion, 7% to hallucinations and 10% can result in heat stroke and circulatory collapse.
Dehydration can be felt through thirst, however it is an unreliable indicator of the need to drink as by the time you are thirsty you are already partly dehydrated. If you finish a training session and you are thirsty then you have not taken enough fluid on board during the session.
Another indication of dehydration is reduced urine output that is dark in colour and smelly. Regular visits to the toilet producing copious quantities of relatively clear-coloured urine indicates sufficient hydration.
The body is composed of 50% to 75% water, depending on age and body fatness. The average man should consume at least
Sports drinks are now more often used instead of water, as they are specially made carbohydrate and electrolyte drinks. They rehydrate athletes, as well as give an extra boost of carbohydrate energy to the working muscles. Choosing the right sports drink depends on the intensity and duration of exercise, as well as the climatic conditions.
Isotonic drinks are recommended as they contain approximately the same number of dissolved particles, including carbohydrates, as in the plasma. They therefore replace lost fluid quickly, and supply an extra boost to the working muscles.
Hypertonic drinks contain more dissolved blood particles than blood plasma, resulting in a top up of muscle glycogen stores. This may sound good, however, this would need to be consumed after the activity has finished, as these can cause stomach cramps, as the fluid takes a long time to empty from the stomach. The only exception would be for individuals participating in ultra-endurance events such as the Tour de France, where they are used with isotonic drinks to provide high levels of energy and hydration.
Hypotonic drinks provide fluid, but only small amounts of carbohydrate, and are more suitable for athletes who need fluid but without extra calories, such as a gymnast or jockey.
SUMMARY
· Nutrition is a key aspect in the overall performance of footballers and should be taken seriously.
· Ensuring adequate quantities of carbohydrate are consumed is critical for maintaining the quality of training.
· Consuming adequate quantities of fluid is critical to the well-being of all footballers.
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