Sports nutrition : to meet the specific

Footballers participating in the World Cup is no exception : their diet, particularly , must adhere to certain rules mentioned in the news in sports nutrition , scientific and practical annual day Pitie- Salpetriere ( Paris ) .
In quantity and quality !
If consumed products are the same as for non- sports people , it is the amount and distribution on the day that changes.

The sports nutrition must include:
- Starchy foods in large quantities because they provide preferential fuel effort , carbohydrates ;
- A milk product at each meal to provide a good source of protein and especially calcium ;
- Meat , fish or eggs at every meal to promote muscle growth and renewal , as well as iron intake ;
- Fruits and vegetables, cooked and raw at every meal and recovery of physical activity in order to increase the intake of vitamins and minerals . Rich in water , they will also promote rehydration ;
- Fats, in moderation , vectors of vitamins and essential fatty acids.

In addition , food is distributed throughout the day based on variable parameters : sports schedules , the type of sport, time of season, climate . However, it is important to do 3 main meals a day with a hearty breakfast to start the day. Snacks are also needed to replenish energy before and after exercise to promote performance and recovery .

Another key point in the power of sport for fluid intake . He will be greatly increased to provide the necessary hydration performance and allow the elimination of " waste " by the kidneys. At the time of exercise, water losses are significant in the sweat cools the body. Waste production has increased during the period of intense physical activity.

For training , there should be a 1.5 liter bottle of water : a few sips before physical effort , a half-bottle in small sips during, and after the rest of the workout. Indeed , one must keep in mind one percent dehydration causes a loss of muscle efficiency of 10%.

Expertise throughout the year
For footballers and throughout the year, it should stall meals on the dates of training and matches . It is best to take the last meal about three hours before physical activity to prevent efforts in full digestion. Another important parameter is " swallowed time," the meal to last about 40 minutes.

In addition , the drives are often performing in the evening to 19 h or 20 h , the athlete must therefore " try " to 16 h or 17 h , consuming such a fruit, dairy and cereal bar . It must also manage the water needs throughout the year, drink regularly during the day , not only during training or games.

Some seasons may require special vigilance. Thus, during hot weather , it is essential to drink plenty of water and do not wait until thirsty to rehydrate , making a regular fluid intake . Even in winter, the water loss is always important during exercise , even if it's cold .

During the mid season , it 's sometimes hard to keep in shape and it is natural to relax a little vigilance by some dietary differences . The key is to keep a balanced diet and avoid excess. During the holidays, cycling or running on foot can limit weight gain and muscle wasting.