Soccer
Easily
one of the most demanding sports in the world
and by far the most popular. Soccer or football
to the rest of the world takes on a unique conditioning
progam. A soccer player must possess the ability
to stop, start, run, jump, pivot and sprint
all in the same game. The conditioning
program must emulate the conditions on the field
or pitch, as the brit's like to call it. A solid
nutritional program should accompany all soccer
programs.
As
a player depending on position, one must do
many different skills. A player must condition
to increase speed, sprint speed, leaping ability
to execute at a top level in addition to remaining
injury free.
A
hard training program can prepare you for the
rigors soccer season. Increasing strength should
be a goal in the off season as well as preseason
with out the though of increases size (unless
that is the primary goal).
In
soccer, the muscles rely on three major systems
to supply the energy needs -- the intermediate,
glycolytic, and oxygen energy systems. The intermediate
energy systems are nonoxidative -- they do not
use oxygen. Instead, these systems generate energy
through the use of adenosine triphosphate (ATP)
and creatine phosphate (CP). CP is produced in
the body and stored in the muscle fibers. It is
broken down by enzymes to regenerate ATP, which
is also stored in the muscle fibers. When ATP
and is in turn broken down, the result is a spark
of energy that triggers a muscle contraction.
For
medium -- term energy for repeated near -- maximum
exertion, the muscles turned to the glycolytic
energy systems. In these systems, which are also
nonoxidative, glycogen used produced energy. Glycogen
it is a storage form of glucose. It is stored
in the liver and muscles, and is readily converted
back to glucose when he is needed for energy.
For
a long -- term energy for endurance activities,
the muscles use the oxidation energy systems.
In these systems, oxygen is used to oxidized long
-- chain fatty acids, protein, and glucose, which
generate energy. For athletes, getting enough
oxygen can mean a winning performance rather than
a second -- placed showing.
Every
sport involves a variety of skills, and each skill
utilizes a unique combination of these three energy
systems. When considering a nutritional support
program to enhance your training for soccer keep
the following factors in mind:
- All
athletes needed to consume high -- quality
protein several times a day for effective
recovery in adequate repair of damage muscle
tissue.
- Athletes
whose muscles relies substantially on the
intermediate or glycolytic energy systems
should keep their fat intake to a minimum
because that is not inefficient energy source
for their intensive training, which is almost
exclusively anaerobic in nature. Since the
fat calories consumed by the athletes are
not generally used for energy, they are stored
as body fat.
- Athletes
should consume a carefully measured amount
of high-quality carbohydrates several times
a day to insure adequate supply of energy.
- Carbohydrates
in all pre-workout meals should consist of
low glycemic indexes to insure that training
intensity does not diminish and the muscle
tissue is not capitalized for energy.
The
aim of your nutrition programs to make your body
healthy enough to accomplish recovery and tissue
repair speedily and efficiently with out adding
body fat. Your further aims are to do this while
maintaining a high strength to wait ratio. These
aims alone make diet an important part of your
soccer success. Eat the wrong foods or the wrong
amounts just a few times too often you'll sabotage
your fitness efforts. Even more important, do
not be in a hurry takes years become a great soccer
player. Rush the nutrition and training process
in you will become fat, your recovery will get
to decline, and your injury rate will increase.
Nutrition
for Soccer
Soccer
players are combination power-middle distance
and endurance athletes. Every position must obtain
energy from each of the three energy systems.
Therefore, as a soccer player, you need to plan
your nutritional intake, from both food and supplements
sources, to support all three systems. In addition,
since her energy expenditure changes in the off-season,
you need to adjust caloric intake and macro nutrient
ratio to match. Following are the dietary guidelines
for boxers to help you in planning your nutrition
program. In addition to the nutritional guidelines,
a supplementation guideline is also added.
Dietary
Guidelines
The
following charts illustrate how you should divide
your caloric intake to match the energy demands
a soccer during the preseason, seizing, and off-season.
They show the target percentages of fat, protein,
and carbohydrates that you or five to six meals
should supply each day.
