Why nutrition plays an important role in player development

Why nutrition plays an important role in player development

Years of scientific study has proven that one of the key components in player development is by providing the players with the correct nutritional information including not only what you should eat, but how much as well.

Studies have found that a correct diet leads to better performances on the field, which is why United States national team coach Jürgen Klinsmann arranged for the Director of Performance Nutrition at Athletes’ Performance Danielle LaFata to provide instruction and advice on healthy eating to the team at their training camp in Phoenix, Arizona.

Of course all the top teams have their own nutritionists but there is nothing to stop an amateur player from trying to follow the same program that the professional football players follow.

While the science behind the facts may be complicated Athletes’ Performance has done a fantastic job of simplifying the message in such a way that it easy to follow for any footballer that is looking to eat a healthy diet.

Ten rules for a healthy diet and lifestyle:

1. GET BACK TO NATURE: Look for the least processed foods you can find, such as fruits, vegetables and whole grain products that are high in fibre.

2. ALWAYS REMEMBER TO EAT A RAINBOW: Be sure to eat fruits and vegetables with each meal making sure to choose a variety of colours for the best benefit.

3. THE LESS LEGS IT HAS GOT THE BETTER: Make sure to include a lean source of protein with each meal.

4. EAT THE HEALTHY FATS: Healthy fats are found in olive oil, nuts, seeds, avocado, fish and flaxseed.

5. NEVER SKIP BREAKFAST: Eating within 30-minutes of waking up jump starts you metabolism to give your body the energy it needs for the day ahead.

6. EAT SMALL PORTIONS THROUGHOUT THE DAY: Skip the big meal or what most people call three squares a day and eat six smaller meals spread-out throughout the day. Try to include all three macro-nutrients (carbs, protein, and fat) every three hours for optimal energy.

7. DRINK PLENTY OF WATER: Drink at least a minimum of three litres of water a day as Dehydration = Decreased Performance.

8. DO NOT WASTE YOUR TRAINING TIME: After working out have a meal or a shake that contains the protein and carbs that your body needs.

9. BE CAREFUL USING SUPPLEMENTS: You should be able to get every mineral you need through your diet, but if you are thinking of adding a supplement to your routine check first with a doctor or registered dietician.

10. SLEEP HELPS THE BODY TO REPAIR: Always try to get at least eight hours sleep a night as the body repairs and heals while you are sleeping.

The Fabregas tips

Barcelona and Spanish international footballer Cesc Fabregas knows all about what it takes to perform at the top level paying close attention to his diet for optimal results. The following are a few tips from Cesc that may help you with your daily nutrition.

Cesc is constantly eating carbs as they provide the energy he needs to be a top athlete, which in the case of the Barcelona player is OK, as everything he eats is burned off on the field. He is also a big believer in energy bars eating them before matches.

This might sound a little strange at first, but when you think about it, it makes perfect sense, with Fabregas never drinking protein shakes either before or after he works out.

The reason is because protein drinks lead to muscle formation adding to the body’s bulk making it harder to be agile, which is something the young Spaniard prides himself, on getting all the protein he needs from his regular diet.

Like every athlete, water is a must, and plenty of it, with Fabregas using glucose drinks and energy drinks during matches to make up for the salt loss.

Of course Cesc is not a slave to his nutrition having the occasional steak and fries along with a few drinks, but by watching what and how you eat it can lead to you being more productive on the pitch.

Often you can hear a statement that nutrition is more important than training. But is that true? Actually, that’s not the right way to look at this problem. Look from a different perspective, where nutrition and training fit together like twins. You need enough fuel to train and compete optimally.

Nutrition can have a significant impact on sports performance. It’s a basis for successful training and game playing on a top level. Continue reading and find out nutrition guidelines you need for better football performance.

1. Before a match – when, how much and what to eat?

Pregame nutrition and hydration have significant importance on football performance. If you have minimal opportunities to rehydrate during the match, there is actually no opportunities to refuel during it.

It is important to maintain a balance of the basic nutrients. Carbohydrates should be the primary energy source because muscles and central nervous system primarily use carbohydrates during training. Adequate stores of glycogen to fuel for low and high-intensity times during a game will help you fight against fatigue. The amount of carbohydrate should be up to 60 % of your total calories for the day. Rice, baked potato, pasta, flapjack, banana, fruit yogurt, milkshake are all good sources of carbohydrate.

2. 3:2:1 rule

Use 3:2:1 ratio to determine how much energy should come from carbohydrate (3), protein (2) and fat (1). You don’t need to consume an excessive amount of protein before a match. Keep fat intake less than 80 grams (2 tablespoons of peanut butter contain almost 20 grams of fat). Don’t forget to hydrate with water and salty foods or a sports drink.

3. Last 4 hours before a match

Eat 2 to 4 hours before the match. On a match day use this timeline:

2 to 4 hours before the match (3:2:1 ratio). Example:

lunch

soup, whole grain rice, pork chop, seasonal salad, fresh fruit

200-300g of carbohydrates

breakfast (if a match is in the morning)

scrambled eggs, peanut butter and toast

200-300g of carbohydrates

1 to 2 hours before the match:

a sports drink (300 to 500 ml) and energy bars or a fruit smoothie

1g of carbohydrates per body weight

less than 1 hour before the match:

water or a sports drink

it is better to drink 10 minutes than 30 minutes before a game starts to avoid unpleasant feeling when you need to go to the toilet during the first half

Tip: to avoid digestion problems, never try new food or fluid before a match.

4. During a match

In halftime, you need to rehydrate yourself. Drink up to 250/300 ml of a sports drink during halftime. Some football players also use energy bars or small chocolate bars. It is up to you to find what is suitable for you.

5. After a match – 4:1 rule

Eat as soon as possible. In the first hour after a match, focus on higher carbohydrate intake to allow your body to start the regeneration process faster. Carbohydrate and protein recovery shakes are the best option and you can consume it in a dressing room immediately after the game is finished and repeat this every hour until your main meal (dinner, lunch). You should consume four times the amount of calories in the form of carbohydrate than fat. After an hour increase percentage of protein intake, to allow your muscles to regenerate faster. Then eat well-balanced meals (3:2:1 rule) after every 2-3 hours to allow your body to restore all depleted fuels.

Tip: eat even if you are late. It is never too late for a proper meal.

If you train hard preparing yourself to be physically fit for a long season you have to support your body with proper nutrition. You have to eat more than average person, probably even more than you may think. Side effects of poor nutrition are a higher risk of injuries, increased chance of getting ill, a higher rate of physical exertion and so on. If you notice positive or negative effects on the field, a reason may be in your nutrition. Give it a try!