Eat enough starch to improve stamina:
To ensure freshness, requiring the player to eat a sufficient amount of starch in the daily meals. So, should enhance the starchy foods include potatoes, bread, cereals, rice, pasta …
The food contains many starches include bread, cereals, rice …
However, should also limit the sweets contain sugar cake, sweets, jams in there … will cause physical decline.
Protein develop muscle strength:
For the players, the strength of muscles, flexibility is the deciding factor for the conserving speed, shot just ensure flexibility, subtle in the way, for the ball.
Therefore, the protein is indispensable in the menu of the player. These foods contain protein include chicken, fish, eggs, low-fat milk, tofu … In addition, calcium is also essential for skeletal system (the rate of injury in football players is higher than the other sports). Many calcium in milk, yogurt and cheese.
Provide sufficient amount of vitamins, minerals to increase resistance
Vitamins, minerals and fiber are the three most important nutritional factor for increasing resistance to the body. For the players, dense episode schedule regardless of sunshine, rain, mist wind … should the resistance be put on top to be able to compete with any forecast.
Therefore, vegetables, seasonal fruit is the indispensable sustenance of the players. Vitamin A has a lot of sweet potatoes, carrots, apricots, mangoes, kale … Vitamin C in peppers, oranges, kiwi, papaya, pineapple, strawberries … very good for health and fitness.
Fish oil enhances the ability to focus
When played, in addition to speed, look at the person, at the ball, to require the players need brain development, the ability to focus in the match to not happen errors. Therefore, the best approach is to take fish oil supplements (salmon is best) and fats from nuts for the players.
In addition there was out, to avoid the kind of red meat (beef), butter, milk fat, cream …
Provide enough water for the body
When tracking the players on the field can find them sũng “wet” sweat “as the” bath. So, more than anyone, they need to replenish the full water not only after but also before the match.
For the players that need a little more sea salt.
To evaluate myself or not drinking enough water is due to the color of the urine, thereby providing adequate amount of water needed for the body.
When the urine is white (light), demonstrates the already drink enough water and do not need to drink more. However, if it is yellow, the need to drink more water-½. If yellow is darker then the body is lacking in heavy water (risk fell in at training or competitions) need additional water.
For the football player, the career lasted only for a certain time (older age health decreases, the ability to observe, the subtle, cleverly also greatly reduced).
So, in order to compete successfully, apart from the innate qualities, they also need to comply with a nutrition science with a menu full of protein to muscle growth, starch to improve stamina, types of minerals, vitamins to strengthen resistance, fish oil to increase the focus on the field. In addition, the need to enhance the fruit juices, mixed a little more sea salt to compensate loss of salt through sweat after fight