eat-right-play-right-blog

[eat-right-play-right-blog]

Why should I eat right?

This is probably the most important question: why should I eat right? Ryan Giggs, at 40 years old, was playing at an elite level, even by professional standards, until May of this year. At such age, to be able to maintain the physical and mental demand is a pressuring thing. Giggs did this through caring for his body through all sorts of ways: diet, sleep, exercise, and meditation. Eating right improves strength and conditioning, increases energy levels, decreases healing and recovery time and reduces the risk of injury.

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Postgame Meal

Most of the time after matches or practices, us athletes don’t feel hungry. This is a problem because there is a 30-minute window after exercise in which out bodies are most receptive to nutrients. In this time we can have a small meal consisting of carbohydrates, proteins, and fats to replenish our energy and rebuild our muscles.

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Pregame Meal

There is no exact answer when it comes to what we should eat before a match or practice because our bodies are all unique. Prior to an intense workout (whether it’s a match or practice), it is recommended to consume between 500~1000 calories.  These calories should come mostly in the form of complex carbohydrates since they are easier to digest than protein and fats. Many football teams now have a team meal about 4 hours prior to kickoff consisting of chicken and pasta. Since the food is emptied from the stomach in 2~3 hours this is an ideal timeframe to eat. Avoid high sugar content food in this time since they cause energy peaks and crashes.

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The Food Groups

Carbohydrates

Carbs are your body’s first source of energy. For an intense session of football for 90+ minutes, a high-carbohydrate content meal should be eaten 2~3 days before, allowing glycogen storage spaces to be filled.

Glycogen – A type of natural sugar that acts as energy storage

  Protein

Proteins are you body’s second source of energy, but if you’re eating right your body shouldn't be using protein as fuel. Protein repairs and builds muscle, so for any kind of athlete, this is vital.

  Fats

Fat is important to the human body because it helps the body use the vitamins we get. Our body stores the calories we don’t use as fat, and is used when our body runs out of carbohydrates and protein as fuel.

  Vitamins and Minerals

Although there is no proof that more vitamins enhances an athlete’s performance, there is no question that minerals such as calcium and iron are important to the body. Calcium makes our bones stronger so we don’t fracture an arm every time we go in for a tackle. Iron carries oxygen through our blood to different parts of the body, but excess iron can cause constipation. To relieve this, fruits, vegetables and whole grains should be eaten.

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Weight Control

When choosing your food, it is important to remember that the calorie count is not the amount of fat; calories are the amount of energy in the food. Whatever energy is not used is then turned to fat, so it is important to remember the income calories shouldn’t be excessively more than the expended calories. An average male expends 2000~2500 calories per day so any more calories than this would result in weight gain and any less calories than this would result in weight loss.

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[eat-right-play-right-blog]

Sports Drinks

What exactly makes a sports drink a sports drink? How exactly does it benefit us? If at all? Other than the obvious “they hydrate us”, many sports drinks contain electrolytes, replacing the ones lost through sweating, and frankly spitting. Sports drinks also maintain blood sugar levels, so there are no energy peaks and crashes. Sports drinks consumed starting from warm-up, not hours before kickoff because your muscles don't need it hours before you're in a high-intensity match or practice.

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Hydration

You’ve definitely heard this one before: stay hydrated. Without a doubt, this is important; our bodies are 70% water. Being dehydrated by only 2% will begin to affect your concentration and mental performance. Hydration for a game doesn’t begin during warm ups, but before warm-ups. Come to your event hydrated, and replenish any lost fluids as best you can. When doing so, avoid high sugar content drinks because they cause energy peaks and crashes, dehydration, and even cramping. Another thing to be cautious of are caffeinated drinks: caffeine increases urine production, which can lead to dehydration.

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What not to eat?

There isn’t one particular food you must avoid at all costs, rather, avoid processed foods with limited nutritional value in general. In such a heavily consumerism world, sometimes it is hard to avoid eating all processed foods, so here are some foods you can try to not eat:

Canned soup - High sodium content increases blood pressure

Rice cakes - Increase blood sugar levels, low calories but athletes need calories

Sugary cereal - Artificial sweeteners lead to weight gain, spike in insulin leads to more stored fat

White bread - No nutrients and fiber, raises insulin levels

Microwave Popcorn – Contains unhealthy fats, high sodium content

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What to eat?

A common misconception about a healthy diet is that we must eat this and avoid that, but in reality, the more unprocessed and close to its natural state, the healthier. Yale University Men’s Soccer Assistant Coach recommends eating fresh fruits and vegetables, whole grains, nuts, legumes (fruit or seed of a plant), and lean meats. Considering this, here are some foods you can try:

Berries – Rich in antioxidants that reduce oxidative stress

Bananas - Easy to digest, natural electrolytes and potassium prevent cramps and spasms

Cruciferous Vegetables (Cabbage Family) – Rich in fibers that help absorb water, nutrients, and antioxidants

Quinoa - Higher protein content than other grains, has all 9 amino acids to build muscle, contains fibers and carbohydrates

Salmon – Source of protein, contains omega 3 fatty acids to reduce inflammation

Pasta – Offers carbohydrates; body’s first source of energy

Beans and Legumes – High protein content, contains fibers, fueled for longer

Nuts – High protein content, contains healthy fats, and easy to digest