Eating a variety of carbs the night before the game, gargling with energy drinks between each half and snacking 10 minutes after training is the secret to health of Premier League strikers.
Mike Gleeson, a professor at Loughborough University and a former nutrition consultant for Leicester City club, thinks anyone can learn from a footballer’s diet. He revealed 6 ways to eat according to the player’s diet to help people stay in shape and improve daily training performance.
Eat a mix of carbs the night before your workout
The night before big games, the players often eat a variety, combining many types of carbohydrates.
“Eating a variety of healthy carbs helps preserve nutrients, protein and micronutrients for the body,” explains Professor Gleeson.
Soccer players can eat bread, semolina flour (a flour made from durum wheat), egg noodles, boiled, mashed or baked potatoes, sweet potatoes, cereals or porridge.
Players of any sport, be it football, badminton or tennis, need carbohydrates. When exercising at moderate or high intensity, the body mainly gets its energy from carbs. Eating a variety of different carbs can enrich the overall nutrient intake, preventing the feeling of sluggishness after consuming large portions.
Eat dessert the night before practice
Premier League players can still enjoy dessert the night before the game. However, the desserts will be made with healthy ingredients.
“They provide them with just the right amount of carbohydrates, protein and a little bit of fat,” says Professor Gleeson.
Usually, the players will eat banana brownie pancakes (made with Nutella and berries); Sweet potato and orange cheesecake, chocolate dipped banana with mixed nuts, honey, oats or cocoa powder.
These are healthy, healthy desserts that are easy to make at home. Dieters can also enjoy the same sweet treats the night before a workout.
However, players are not allowed to drink alcohol before training sessions. According to Professor Gleeson, alcoholic beverages contain excess, useless calories, which can lead to uncontrolled weight gain and impaired mental function.
“Too much alcohol reduces immunity, slows wound healing, and slows recovery after exercise,” Gleeson explains.
Players Harry Kane (left) and Son Heung-Min (right) of the Tottenham Hospur team. Image: Reuters
Eat less fiber in the morning before a workout
Football players often eat less fiber before big games. Experts say that people who are going to run or cycle in the morning should also apply this regimen.
“Fiber slows down the movement of food through the intestines. Normally, this is good for health. However, on game days, players need to eat as many meals as possible. The goal is to speed it up. food is digested in the small intestine, allowing for faster absorption,” says Professor Gleeson.
Diets high in fiber can support heart health, boost metabolism, and boost immunity. However, before an intense workout session, the body needs as much energy as possible. At this time, players prefer to eat oats mixed with berries such as strawberries, cherries, Greek yogurt with mango, smoked cod.
They apply the same rule at lunch, if they have to work out in the afternoon. “The best choice is salmon or chicken with rice, because the body digests fish and poultry faster than red meat or bread,” says Professor Gleeson.
Drink moderate amounts of caffeine an hour before a workout
Studies have shown that caffeine is an important substance that helps provide energy for football players. “It improves endurance performance, is a mental stimulant,” says Gleeson.
He notes that you should drink coffee about an hour before starting a workout, because caffeine takes time to really be absorbed into the bloodstream, reaching the highest concentration during intense exercise.
Many Premier League players like to drink black coffee before the game, while others choose to chew gum containing caffeine.
“Eating gum is quite effective, because you can control the amount of caffeine in the candy, they are also absorbed faster through the oral mucosa. A reasonable intake is 3mg of caffeine per kilogram of body weight. Minimum level The maximum is 20mg for most athletes,” says Professor Gleeson.
Gargle with energy drinks during exercise
Football fans will be familiar with the scene where players rinse their mouths with energy drinks between matches. According to Professor Gleeson, gargling with sports drinks for 10 seconds helps improve exercise performance.
“The mouth has receptors that detect sugar in drinks, which in turn send messages directly to the brain, signaling the amount of carbohydrates in the body. This helps promote exercise performance,” said Gleeson.
Snack 10 minutes after workout
Immediately after the match, Premier League players will eat healthy, light foods in the dressing room to speed up their recovery. Their favorite choices are roasted sweet potatoes, chicken sandwiches, ham or tuna.
“During the first few hours after exercise, your body has the highest rates of glycogen resynthesis and protein synthesis, which help build muscle and restore energy efficiently. Snacking on healthy foods is the way to go. best to accelerate that process,” Gleeson said.
Thuc Linh (Follow Telegraph)
at Blogtuan.info – Source: vnexpress.net – Read the original article here
