Football Training Advice: Why Your Diet Makes a Difference
Nutrition and training: advice from a nutritionist at FC Zenit
Fashion bloggers and fitonyash only have time to advise us recipes for PP, amateurs and pros also keep up with them and teach to approach the issue from a scientific and medical point of view. The championship attended a lecture by Anna Turusheva , a nutritionist for the main squad of the Zenit football club, and learned what to eat before, during and after a long training session so as not to put our body under stress.
Water is the head of everything
During active training, the body loses 1-2 liters of moisture per hour through sweating and breathing, and the less trained the athlete, the more water leaves his body. Therefore, the recommendations that you need to drink a lot of water cannot be neglected. First, drink throughout the day: carry a water bottle in your bag. Secondly, during training, if possible, take a sip of water every 15-20 minutes. If you are running a long distance, it makes sense to take an isotonic drink with you instead of water, because it contains carbohydrates, which will nourish and give strength, besides, the isotonic is easily and quickly absorbed. Thirdly, after training, drink freshly squeezed juice for quick recovery of strength and energy.
It's easy about carbohydrates and proteins
It is better not to eat a few hours before a workout to avoid a heaviness in the stomach. But if tomorrow is a competition, then you need to load up on complex carbohydrate foods such as pasta and pasta. On jogging for up to an hour, the body will cope without food, but on 1.5-hour workouts, it is recommended to have a snack, for example, a quick-digesting gel and water / isotonic with the calculation of 30 g of carbohydrates per hour. With a longer load of the body from 2-2.5 hours, the consumption of carbohydrates must be increased to 60 g / hour, if the training is more than 3 hours, then there is a need for heavier food (90 grams of carbohydrates per hour).
The daily protein requirement is 1.5-2 g per kg of body weight per day, but immediately after training it is recommended to eat 20-25 g of protein + 2-3 g of leucithin. Why should a runner consume protein like bodybuilders do? But it's not about building up mass, but about maintaining the normal state of your body. In addition to this protein, it is advisable to drink a glass of milk or 30 g of casein before bed.
Meal options before long training / competition
3-4 hours BEFORE - meal size should be 2/3 of the usual serving (4-5 g of carbohydrates per kg of body weight):
● a sandwich with low-calorie cheese (grain bread, fruit, yogurt);
● pasta with small pieces of chicken;
● bun with skim milk and fruit.
2 hours BEFORE:
● flakes with skim milk;
● yogurt, fruit / dried fruit and a small bun.
An hour BEFORE:
● sports drinks with soy protein and carbohydrates, gels, smoothies, fruit.
Diet options after a long workout / competition:
● 200-300 ml fruit smoothie;
● 1- 2 cups (60 g) breakfast cereal + milk + fruit;
● sandwiches with meat and salad + 250 ml of fruit juice;
● 150 g pizza on thick dough - lean meat, vegetable fillers, cheese;
● 60 g of a sports bar + 250 ml of a sports drink.
Plunging headlong into the training process, we must not forget about the diet on other days. You can eat everything, but in moderation, and do not forget about vitamins, it will save health and give strength for new achievements.