If you want to “Bend It Like Beckham”, you need the right amount of training, aptitude and above all, a fit and strong body. Whether you aspire to become a premier footballer or you play for fun, taking the right diet is of great importance to aid body's adaptations to the training stimulus.
With the FIFA World Cup 2018 around the corner, the world is on a football-high with friendly matches and training sessions being held for enthusiasts all over. Being a game that demands a high amount of energy and physical fitness, what you eat and drink have a major effect on how you perform as well as limit your risks of illness.
According to FIFA's practical guide to eating and drinking for health and performance, “Every player is different, and there is no single diet that meets the needs of all players at all times. Your individual needs also change across the season and you must be flexible to accommodate this. In addition, you have personal preferences and distastes which you need to consider since you should enjoy what you eat.”
Here are a few tips from the FIFA's guide while you set your football food chart:
- Right amount of energy
“Getting the right amount of energy to stay healthy and to perform well is the key. Too much and body fat increases: too little the performance falls, injuries occur and illness results,” the guide notes. Nutrient-rich choices like vegetables, fruits, legumes, beans, cereals, lean meats, fish and dairy products ensure adequate intake of vitamins and minerals.
- Carbohydrate as per need
The guide says carbohydrate supplies the muscles and brain with the fuels they need to meet the stress of training and competition. The carbohydrate needs of each player should be decided as per their body needs and the amount and time of consumption also should be decided the same way.
- Ample hydration
Hydration improves performance. “Fluid intake before, during (where appropriate) and after exercise is important, especially in hot climates. When sweat losses are high, foods and drinks consumed must contain sufficient water and salt to replace these losses,” it says.
- Protein fill
Contrary to common beliefs, the guide says that a varied diet containing everyday foods will generally supply more than enough protein, like a well-chosen vegetarian diet. It is advised to go for a small amount of protein after training sessions.
The bottomline is that you don't have to go for a sophisticated diet or expensive supplements to maintain a footballer's body. Combining all the colours of the rainbow and going for a varieties will ensure your body's energy needs.
(Source: Nutrition for football: the FIFA/F-MARC Consensus Conference.)
