Special nutrition program
Intensity Training for soccer
athletes
Introduction
Intensity
training can allow player such as soccer athletes to play longer in the field
and not get tired easily when playing for a longer period of time. Due to the
prolonged and vigorous nature of the sport, carbohydrates are soccer players
main fuels. Soccer players also need protein and fats so that. Good
carbohydrate sources include bagels, cereals, beans, rice, pasta, bread,
pretzels, fruit, juice, potatoes, beans, whole-wheat bread and tortillas. This
program focuses on eating carbohydrates food.
Why
do intensity training?
The
body stores carbohydrates in the muscles as glycogen, but these stores are
limited and need to be constantly replenished. Small meals and snacks
throughout the day can help keep energy levels high. Glycogen depletion can
lead to fatigue, both physical and mental, and performance maybe compromised as
players lose fuel they need to think and make good decisions on the field. This
nutrition program is to conserve muscle glycogen and prevent fatigue, have a
carbohydrate sports drink before and during practice sessions and game.
Intensity training instructions:
• About 4 hours before a match, eat a meal
that includes plenty of easily digestible, carbohydrate-rich foods. Avoid fried
foods and foods with fatty sauces because fats are slowly digested. If you tend
to be nervous before a match, consider an easy-to-digest liquid meal such as a
nutrition shake that contains 60% of its calories as carbohydrate. 30% of it
should be protein and only 10% should be fats.
• About 2 hours before a training session or
match, drink about 500-600 ml (16-20 oz) of a carbohydrate-electrolyte sports
drink that contains 5-7% carbohydrate. This will provide some last-minute
carbohydrate and body fluids insurance
• During stoppages for injuries and
penalties and during half-time, drink as much of a carbohydrate-electrolyte
sports beverage as you can comfortably consume.
As soon as
possible after a match or hard training session, start consuming
carbohydrate-rich foods and beverages to rapidly begin replacing glycogen stores.
Energy drinks that contain 18-20% carbohydrate (18-20 g/100 ml or 43-48 g/8 oz)
can be a good
source of easily digested
carbs. A little protein is good, but don’t go overboard. Aim to consume plenty
of carbohydrates (8-10 g/kg) in the 24 hours following strenuous play.
Benefits:
1.
Eating
carbs benefits you after intense strength exercise by replacing muscle glycogen
and spiking insulin to switch the body back to an anabolic state. You need
carbohydrates for intense training. So when soccer players are at a match. They
won’t be tired to run around the field and also carbohydrates provide energy
and also carbohydrates will allow your muscles to be strong and to delay muscle
fatigue. So when players are playing on the field, their muscles will be fit
and this can make soccer players shoot harder because their muscles are fueled.
2.
Carbohydrates
make the glucose not entering at a fast rate to the bloodstream. Having too much sugar in the blood for
long periods of time can cause serious health problems if it's not treated.
Hyperglycemia can damage the vessels that supply blood to vital organs, which
can increase the risk of heart disease and stroke, kidney disease, vision
problems, and nerve problems in people with diabetes. These problems don't
usually show up in kids or teens with diabetes who have had the disease for
only a few years. However, these health problems can occur in adulthood in some
people with diabetes, particularly if they haven't managed or controlled their
diabetes properly. This will make players
1.
Carbohydrates
can cause weight gain. Because carbohydrates are sugar, their primary role in
the body is to fuel muscle tissue by filling it with glycogen. In physically
active individuals, these glycogen reserves are used for fuel, yet in sedentary
individuals, carbohydrates often go unused. This excess energy is then
deposited as body fat. Carbohydrates are converted into glycogen, which is
stored in the liver and in muscles; but as the body can store only a limited amount
of glycogen in this way, all other excess glucose is stored as body fat. This
is the process of putting on weight. Causing weight gain can make soccer
players not agile anymore, because their body is weightful and our body is
heavy.
2. Carbohydrates, in particular simple carbohydrates, raise insulin
levels in the body by increasing blood-sugar levels. High insulin levels can,
over time, lead to insulin resistance in which the body does not create enough
insulin to match the high blood-sugar levels. Insulin resistance in turn leads
to diabetes. Diets high in refined carbohydrates and processed foods have been
closely linked with insulin resistance.
http://www.everydiet.org/wp-content/uploads/carbohydrates.jpg
Main source of carbohydrate such as potato, pastas, rice, sweet potato
