.NECESIDADES NUTRICIONALES PARA JUGADORES DE FUTBOL
Una dieta saludable es esencial para cualquier atleta. Entre mejor sea la calidad de alimentos que comas, mejor sera el accionar que te dara tu cuerpo.
Existen tres clases de fuentes de enrgia en los alimentos.
1. GRASAS 2. PROTEINAS 3.CARBOHIDRATOS
GRASAS
Se encuentran en las carnes, productos lacteos, huevos, nueces y aceites. Las grasas solo son beneficas para ejercicios de baja intensidad como trotar. Demasiadas grasas no son buenas para tu salud. corta las comidas chatarras asi como las carnes con mucha grasa y productos lacteos en exeso.
Comidas horneadas, asadas y cocidas son mejores que comidas fritas.
PROTEINAS
Se encuentran en pescados, carnes, vegetales y productos lacteos. Las proteinas te ayudan a construir y reforzar tus musculos, ya que son esenciales para todo jugador. Ha sido provado que las proteinas son muy dificiles para que el cuerpo las convierta en energia. Las proteinas solo proveen un porcentaje pequeno de energia para el cuerpo.
CARBOHIDRATOS
Carboidratos son la mejor fuente de energia para el cuerpo. Proveen la mayor energia para actividades aerobicas y anaerobicas..
Existen dos tipos de carbohidratos: SIMPLES Y COMPUESTOS
CARBOHIDRATOS SIMPLES
Carbohidratos simples son azucares basicas encontradas en bebidas gaseosas, galletas, dulces, chocolates y frutas. El cuerpo puede convertir carbohidratos simples en energia rapidamente, los carbohidratos simples son exelentes para reemplazar la energia perdida durante el juego o el entrenamiento. Si no se queman con ejercicio, se convierten en grasa para el cuerpo.
CARBOHIDRATOS COMPUESTOS
Se encuentran en pan integral, en pastas, papas, arroz integral, cereales y vegetales. Estos carbohidratros no se convierten en grasa corporal como los carbohidratos simples.
CONCLUSION
ALIMENTOS QUE SIEMPRE DEBES EVITAR ANTES DE UN PARTIDO
Cualquier comida con mucha grasa es muy dificil para ser digerida por tu cuerpo. Comidas Chatarra como hamburguesas, hot dogs, donas, papas fritas, cheetos y dulces. Todos estos "alimentos" contiene muchisima grasa y permanecen en tu estomago por mucho tiempo. Si comes estos "alimentos" antes de un juego, es muy probable que permaneceran contigo durante el partido. Evita o limita comer esa comida como parte de tu alimentacion antes de un partido de futbol.
EJEMPLOS DE ALIMENTOS ANTES DE UN PARTIDO
1 hora antes de un partido o entrenamiento: u
Jugos de frutas o de vegetales e.g. orange, or V-8. Frutas frescas como manzanas, naranjas, duraznos, uvas o platanos. .Energy gels e.g. Isotonic energy gel.Sports drinks e.g. Gatorade.
De 3 a 4 horas antes de un partido o entrenamiento:
Fruta fresca, jugos de frutas o vegetales. Pan, Bagels, pasta con salsa de tomate (marinara sauce), papas horneadas, barras de proteina, cereal con leche descremada, yogurth con granola, pan tostado con poca mantequilla de mani, carne sin nada de grasas, queso fresco, gatorade.
DESPUES DEL PARTIDO
Snack de barras o bebidas con mucho carbono. Esto llenara los niveles de energia perdidos durante el partido o entrenamiento. Despues de esto, disfruta de una comida entera y rica en carbohidratos compuestos.
BEBIDAS
Durante entrenamiento o partido el cuerpo pierde muchos liquidois a traves del sudor y esto debe sustituirse rapidamente. Tomar agua es bueno para rehidratarte, pero como has perdido muchos carbonos y liquidos, se recomienda que tomes bebidas deportivas con carbonos diluidas con agua. Todavia una mejor opcion es tomar bebidas isotonicas que son creadas especialmente para una mayor y rapida absorcion.
NUTRITIONAL NEEDS FOR SOCCER PLAYERS
A healthy diet is essential for any athlete. The better quality of food you eat the better performance you will get from the body.
There are three sources of energy in food:
1. FATS 2. PROTEIN 3.CARBOHYDRATES
FATS
Found in meats, dairy products, eggs, nuts & oils contain the most energy..Only beneficial for low intensity exercise, such as jogging.To much fat is not good for your health.
Cut down on junk food such as, fatty meats and dairy products
Bake grill/broil, and boil rather than fry
PROTEINS
Found in fish, meats, vegetables, and dairy products.
Help muscle building and strength that is essential for players
Protein has proven difficult for the body to be converted into energy. Protein provides only a small percentage of the body's energy.
CARBOHYDRATES
Carbohydrates are the best source of energy for the body.
They provide most of the energy for aerobic and anaerobic activity
There are two types of carbohydrates: SIMPLE and COMPLEX.
SIMPLE CARBOHYDRATES
Simple carbohydrates are basic sugars, which can be found in carbonated drinks, cookies, candy, chocolate, fruit & similar foods.
The body can convert simple ‘carbs’ to energy very quickly, they are useful for replacing energy which is lost during practice or a game.
If it's not burned off, they will be converted into fat in the body.
COMPLEX CARBOHYDRATES
Complex carbohydrates are found in foods such as wholemeal bread, wholemeal pasta, whole potatoes, brown rice, wholemeal cereals, and vegetables. They are not readily converted to fat as simple carbohydrates.
Carbohydrate is found in many foods like vegetables, fruits, breads, grains, pasta, and dairy products. When eaten, carbohydrates are broken down into glucose and stored in your liver and muscles as a string of glucose molecules called glycogen. If your ability to run far and fast is related to how much gas you have in your tank (glycogen in your muscles), then the more you have stored, the farther and faster you can run. In addition, if you eat properly after heavy training, you can actually store more glycogen than if you ate improperly. So you could cover even more distance at a fast pace. Is fat used for energy in soccer? Yes, during low intensity work like walking and slow jogging. You won't run out of fat for fuel, but you can run out of glycogen. You need glycogen to go fast - remember, soccer is not played at a walk.
Do we know anything about muscle glycogen and soccer? Plenty.
1. Most soccer players make poor food choices (too much protein and fat) so they enter games with less than a full tank of
gas (less muscle glycogen than most athletes should have).
2. Most the glycogen in the muscles is used in the first half of a game. By the end of the game, glycogen levels are almost
zero. Your sprints get shorter and less frequent as the game goes on.
3. The more glycogen, the further and faster players run. A research study showed that players who ate lots of carbohydrate
ran the most and only walked about 25% of the total distance. Players who ate a "normal" meal covered about 25% less
distance and covered most of it at a walk. Can you guess who won this game?
CONCLUSION
FOODS TO AVOID ANYTIME BEFORE A MATCH
Any foods with a lot of fat can be very difficult and slow to digest. Fast foods, burgers, hotdogs, doughnuts, crisps/potato chips, and candy bars are very high in fat and remain in the stomach for a long time. If you eat these foods as pre-match meals, they will likely be with you during the match. Avoid or limit eating these foods for your pre-match meal.
EXAMPLES OF SUGGESTED PRE-MATCH FOODS
1 hour or less before a match or practice
Fruit or vegetable juices e.g. orange, or V-8. Fresh fruit such as apples, oranges, peaches, grapes and bananas. Energy gels e.g. Isotonic energy gel.Sports drinks e.g. Gatorade.
3 to 4 hours before a match or practice
Fresh fruit. Fruit or vegetable juices. Bread, bagels. Pasta with tomato sauce. Baked potatoes.. Energy bar. Cereal with low-fat milk. Low-fat yogurt. Toast/bread with limited peanut butter, lean meat, or low-fat cheese. Sports drink.
AFTER THE MATCH
Snack on high ‘carbo’ bars and drinks. This will replace the energy lost during the match. Follow this up later with a proper meal, high in complex ‘carbs.’
DRINKS
During practice or a game the body loses a lot of fluid through sweat and this has to be replaced. Drinking water is good for de-hydration, but since your losing ‘carbos, as well as fluids, ‘carbo-sports’ drinks are a better option. An even better option is isotonic drinks, which are especially designed for quick absorption.
