Adequate Training And Food In Soccer Players

Adequate training and food in soccer players

INTRODUCTION

Sports performance is conditioned by a set of factors including genetic factors, training, motivation, physical conditions, environment and nutrition.(Terrados and Leibar, 2002).

A common denominator, of all the works that deal with the factors that affect sports performance, is food, through the study of appropriate diets and adapted to the effort to be made, either during the training period, such as competition and postcomport. (González-Gross, Marcos and Pietrzik, 2001).

For sports performance there are several conditioning factors such as genetics, motivation, physical conditions and food that determine a correct training in the human being when performing any type of physical activity, such as football. Among these and more important, it is possible to emphasize the food.

It is important that an athlete maintain adequate nutrition to maintain high physical performance, otherwise this would affect the practice of activity, since it implies the deficiencies of micro and macro nutrients and metabolic disorders that have great influence on the development of this sport.

As for sports physiotherapy, it focuses on the prevention and treatment of possible injuries that may occur in the realization of any type of sport or exercise, this without age limit. It should be noted that physiotherapists have specific knowledge about sport and their injuries, in order to perform appropriate treatments depending on the athlete’s stadium.

(Vasquez, 2018)

Hypothesis

Decrease the risk of injuries that an elite footballer may present, through proper food and physiotherapeutic monitoring that guarantees its proper lifestyle.

Goal

General

• Create an adequate sports and sports food plan according to the needs of the soccer players analyzed.

Specific

• Analyze each habit both diet and sports that each athlete possesses.
• Investigate food and adequate exercises for better performance in your activities.
• Determine the proper exercises and stretching in warming for good sports practice.

Methodology

Type of study

The research topic is observational, because no intervention will be carried out, since the study will focus on identifying the benefits of food and pre -warming in professional soccer players.

Population and sample

The investigation will be based on data collected from different articles found on the Internet. The type of sampling is not probabilistic, since they will be collected from several Internet pages.The sample size of the investigation is for convenience, because the data will be easily collected and easily available.

Result

Before the competition

• Carbohydrates

• 4-5 g of Cho by kg of body weight is usually sufficient to replace the muscular and liver warehouse of glycogen

During the competition

• Carbohydrates

• 8%

After competition

• Carbohydrates

• 1.5 g per kg of weight during the first 30 – 60 minutes, every two hours until it returns to routine food

Diet for athlete

Before the competition

Example of one day food provided by 630 g of carbohydrates* (for a person weighing 70 kg with an 9 g/kg carbohydrate intake).

•  Breakfast (150 g) = 2 cuddes of cereals with milk + 250 ml of fruit juice + 1 banana + 2 thick toast slices + thick jam layer
•  Mid -morning (50 g) = 500 ml of soda with sugar
•  Lunch (150 g) = 1 large panecillo + 1 Magdalena Type Muffin Median + Fruit shake
•  Mid -afternoon (50 g) = 200 g of flavors yogurt + 250 ml of fruit juice
•  Dinner (200 g) = 3 cups of cooked pasta + 2 cups of Macedonia + 2 ice cream balls + 500 ml of beverage for athletes • Tentempié (30 g) = 50 g of chocolate or nuts.

During the competition

It is essential during the competition to maintain adequate hydration with water, accompanied by easy digestion carbohydrates (simple), as well as electrolytes such as sodium and potassium.

After competition

After the competition phase, a state of recovery is entered, a fundamental part of the process since the physical conditions, glycogen reserves and the general state of the body are recovered here.

The muscular glycogen’s re -synthesis rate is much higher during the early hours after performing the exercise than in later periods. It has been shown that when carbohydrates are immediately ingested after the competition, the deposition of glycogen in the muscle is very good, while if it takes two hours to eat only the deposits are full of 50%.

According to several studies that have been carried out based on stretching at the beginning of a sports practice, positive and negative results have been obtained through the analysis of several points, since when talking about stretching it can be said that we can do it in two ways mainly those that They are static and dynamic.

By performing stretching exercises, negative results are found for static stretching before performing some sports practice because it does not act properly in strength exercises and to enhance the appropriate musculature for the activity, instead the dynamic stretching exercises have a positive result and are the ones indicated for the performance that is needed at the time of sports practice.

Discussion

Carbohydrates

For proper athlete’s progress within its preparation for competencies, it is necessary to devise an adequate food plan for each type of athlete.

It is important to know how to distribute the amount of macronutrients, depending on the type of sport and the season in which the athlete is located, in numerous sports that last more than 1 hour, the exhaustion of carbohydrates reserves causes fatigue and a decrease of physical performance throughout the test. To avoid this effect, strategies such as the intake of carbohydrates in the hours or days prior to the test are used, to ensure that liver glycogen reserves and muscles are well provided in anticipation of energy needs.

Athletes who compete in tests that last more than 90 minutes can benefit from carbohydrate loading for a few days before the competition. (Working Group on Nutrition of the International Olympic Committee, 2012).

This strategy implies covering the highest objectives of carbohydrates intake for 24 to 48 hours while the exercise is reduced, which allows to compensate for the glycogen reserves of the muscles above normal levels.

As a result, the athlete will have energy to exercise for a longer time before facing a decrease (Bernal Ruiz, Navarro Toro, Sirvent Ocaña, Ruiz Mayal, & Visquert Muratori, 2005).

Carbohydrates in the training period are aimed at maintaining their body deposits and the adequate energy contribution for the adequate energy supply and contribution for the execution of physical activity, through the contribution of glucose to the skeletal muscle and for the contribution of glucose and fructose to the liver. According to (Martínez Sanz & Urdampilleta, 2012) during exercises such as football, 30 to 60 grams per hour are recommended to ensure proper caloric contribution.

Proteins

The study is based on the implementation and importance of macronutrients between them the protein since it meets the purpose that improves sports performance in a positive way and helps the athlete reach each of its objectives through food and supplementation protein. As protein is a primary food in the practice of individual exercise depending on the type of force that is applied, nutritional monitoring is necessary to avoid an unnecessary increase in protein.

According to (Working Group on Nutrition of the International Olympic Committee, 2012) the intake of 0.75g/kg are insufficient for people who practice sports, so it is necessary additional proteins to compensate protein degradation during and after exercise, by What is more recommended that before the competition it is consumed from 1.2 to 2 g/kg per day and after the competition it is also recommended from 1.2 to 2 g/kg per day but taking into account the rest days.

More protein is needed when it is necessary. Leukemia becomes another amino acid called Alanine that later becomes glucose in the liver, this glucose returns to the bloodstream and then be captured by active muscles as energy.

The requirement of 1.2 to 2 g/kg of protein will also vary this will depend on the type of athlete, an athlete of moderate or intense resistance-training even an athlete who wants to gain weight that the protein would be 1.8-2 g/kg.

Lipids

The physical activity carried out intensely, leads the athlete, especially elite to maintain a very unstable balance between energy demands and macro and micronutrient income. Nutrients are the numerical expression of the amount that an individual given, at a given time, and under specific conditions, needs to maintain a nutritional status, health and proper form. Thus, nutritional needs are primarily individual, vary over time and depending on the physiological or pathological state in which the athlete is.

Therefore, the nutritional recommendations of athletes should be treated according to age, sex, weight, type of sport, training intensity, etc. in order to get closer as much as possible to the standard on which to refer. It is also important to know the nutritional habit of the athlete, establish the level of deficits in vitamins or minerals, or disproportion in macronutrients.

Fats in the athlete are an essential macronutrient, they will be used as a great energy source, more in certain sports, due to their great caloric contribution, as well as a vehicle of fat -soluble vitamins and as a source of essential fatty acids, without forget your important culinary role given its characteristic of improving the acceptability and taste of food.

The fats: fundamental component of the healthy diet. It provides essential elements of cell membranes and allow the absorption of fat soluble vitamins. The food guides for the Americans of 2015-2020 and the document feed well with the Canadian food guide recommend that the proportion of energy provided by saturated fats is limited to less than 10% and that essential fatty acid sources are included With adequate intake recommendations.

The fat recommendation should not be less than 20% or greater than 35%. This will ensure a correct state of intramuscular lipids. It should also be taken into account that if moderate physical activity is performed, fat consumption must be 30 % but if it is intense it must be 35 %

Through the study of these articles we have found that dynamic stretching exercises are adequate before a sports practice since they activate positively thus increasing and achieving the desired performance, this also leads to a better quality of life, without injuries and preventing future pathologies.

According to the authors Ayala, Sainz de Baranda & de Ste Croix (2012) agree on the results of the studies made that are based that staging stretching have a negative effect and that dynamic stretching exercises give positive results, as well as being part of Heating exercises prior to sports activity, in routines and sequences, the inclusion of "active, dynamic and ballistic techniques" being primary ".

Muscle activation exercises could be increased in heating in all muscle groups thus increased blood circulation, performing routines for the body itself and also specific to sports practice in this case for football that would be lower train routines or lower train or members.

conclusion

The investigation had its base in high performance athletes, that is, those that are in constant practice.  A healthy athlete maintains a balanced lifestyle, avoiding bad habits, that harm his state of health, consequently his sports development is adequate, without risk of injuries.

There are several factors that have great influence so that their training does not have complications, among these the food and the previous exercises that must be carried out as warming to prevent pathologies that in the future can leave serious sequelae and prevent the athlete and prevent the athlete With your activities.

It is important, to evaluate the biopsychosocial condition of each player, because in this way the individual is evaluated as a complete being taking into account that each living being presents differences in their organism, once qualified in this way the food and stretching can be determined which requires to start your controlled physical activities.

Bibliography

1. Vasquez, s. (2018). Global Health Care. Obtained from https: // rehabilitationpremiummadrid.com/Blog/Sergio-Vazquez/Physiotherapy-in-El-Deport/
2. Bernal Ruiz, J. A., Navarro Toro, B., Sirvent Ocaña, B., Ruiz Mayal, M., & Visquert Muratori, S. (2005). Nutrition in Physical Education and Sports. Obtained from https: // ebookcentral.PUCE.praise.com/LIB/PUCESP/READER.Action?docid = 4626865 & query = nutrition%c3%b3n+in+the+sport
3. Martínez Sanz, J., & Urdampilleta, A. (2012). Nutritional needs and dietary planning in strength sports. Obtained from https: // www.Redalyc.org/pdf/2742/274224827007.PDF
4. Nutrition for athletes . (April 2012). Obtained from http: // sport.Aragon.es/resources/files/documents/doc-areas_sociales/sport_y_salud/guia_nutrion_deportistas.PDF
5. Villegas Garcia, J. A., & Zamora Navarro, S. (1991). Obtained from http: // femedde.es/documents/needs_nutritional_169_30.PDF
6. Ayala, f., Sainz de Baranda, P., & De Ste Croix, M. (2012). Stretching in heating: routine design and impact on performance. International Magazine of Medicine and Sciences of Physical Activity and Sports, 349-368.
7. Ayala, f., De Baranda, P., & De Ste Croix, M. (2011). Acute effect of stretching on physical performance: the use of stretching in warming. Culture, Science and Sports, 27-36.
8. Bernal Ruiz, J. A., Navarro Toro, B., Sirvent Ocaña, B., Ruiz Mayal, M., & Visquert Muratori, S. (2005). Nutrition in Physical Education and Sports. Obtained from https: // ebookcentral.PUCE.praise.com/LIB/PUCESP/READER.Action?docid = 4626865 & query = nutrition%c3%b3n+in+the+sport
9. Martínez Sanz, J., & Urdampilleta, A. (2012). Nutritional needs and dietary planning in strength sports. Obtained from https: // www.Redalyc.org/pdf/2742/274224827007.PDF
10. Nutrition for athletes . (April 2012). Obtained from http: // sport.Aragon.es/resources/files/documents/doc-areas_sociales/sport_y_salud/guia_nutrion_deportistas.PDF
11. Villegas Garcia, J. A., & Zamora Navarro, S. (1991). Obtained from http: // femedde.es/documents/needs_nutritional_169_30.PDF