Sports nutrition: 3 important principles and 4 indispensable groups of substances

What is sports nutrition?

Sports nutrition is an important foundation for the success of exercise. This is a meal plan designed to help the athlete or athlete perform at their best. It provides a full range of foods, energy, nutrients to help the body function at its highest level. Sports nutrition is often tailored to each individual and can be changed on a daily basis, depending on specific energy needs and personal goals.

3 important principles in the diet for sports people

The diet will change depending on many factors: The physical location of each person, the sport goals, the characteristics of the work … Therefore, there will not be a common formula for everyone. However, basically the diet for sports people will be based on the following 3 principles:

Don’t skip breakfast

The first meal of the day is very important. Eating regular breakfast is linked to a reduced risk of obesity, diabetes and heart disease, according to a report published in the Harvard Health Letter. In particular, a healthy breakfast is very important in nutrition for athletes. If you skip breakfast, you may feel drowsy and lack of energy during exercise.

A high-fiber, protein-rich breakfast can fight hunger longer and provide the energy you need to keep exercising. You can try oatmeal or other whole grains that are high in fiber and add some dairy protein, yogurt, or nuts to your breakfast. If you love cakes, replace the refined flour with whole grain for your cake composition. You need to make breakfast a daily routine.

Recharge before and after exercise

When it comes to recharging before or after a workout, you need to strike the right balance between the groups of substances. Before a workout, snacks that combine carbohydrates with unsaturated fats will keep you energized and work out more efficiently. After a workout, protein-rich foods are great suggestions for muscle recovery and growth.

Break up your meals

If you exercise every day and only eat 3 main meals: morning – lunch – dinner, you will definitely feel hungry and lack of energy. So, divide your energy intake into several meals a day. This will also help you feel more relaxed, get better nutrition, and exercise performance will also improve.

The coach of Jon Jones believed his student will dominate in heavyweight

Coach Mike Winkeljohn of Jon Jones believes his student will maintain his dominance of the heavyweight when he moves to this weight class.

Jon Jones is considered the best underweight fighter in the history of the UFC and has successfully defended the championship 8 times. After a long period of dominating the heavyweight, Jon Jones decided to give up the title and move to the higher division to compete. Recently, the UFC’s youngest champion in history explained the move.

According to Jones, he needed to find a new, more competitive playing environment. Jon Jones’ debut in weight class will be one of the most anticipated events of 2021 for MMA fans. Jones’s coaches are eagerly anticipating their streak will make a successful heavy debut. They believe he has all the skills needed to dominate this weight class.

Jon Jones is waiting for the heavyweight launch date

However, Jones has yet to determine the date of the show and has no competitor to compete with. Currently, the UFC has not announced a match date between champion Stipe Miocic and rival Francis Ngannou. Most likely, Jones will with the winner of the match above.

Coach Mike Winkeljohn, who is in charge of Jones’s striking skills, thinks that getting from under heavy to heavy has a significant difference in weight, with most punchers losing weight to gain weight. more advantages.

The coach of Jon Jones believed his student will dominate in heavyweight

Coach Mike Winkeljohn is following the preparation of Jon Jones

Jones has shown talent in his career when faced with every style of his opponents. His coach believes that the ability to adapt to the ‘Bones’ style to each opponent plays a key role in helping him win.

Maintaining competitive ability is what martial artists always want when they rank up

Recently, Jon Jones regularly publishes photos of physical training. The former champion said he has reached a weight of about 240 pounds, which is quite ideal compared to the heavyweight, and is getting used to getting ready to launch a new one.

Former England midfielder: ‘It is impossible to ban Salah from Barca, Real’

According to Danny Murphy, with Liverpool in the 1997-2004 period, Mohamed Salah had the right to choose a new club, instead of dedicating himself to the end of his career for the Anfield team.

“As a Liverpool fan, everyone wants Salah to make a long-term commitment to the team and quell any transfer rumors,” Danny Murphy told Sports Mail. “But in this era it is very unlikely. Salah is not required to dedicate the rest of his career to Liverpool, or close every door to join Barca, Real. If you put yourself in Salah, think. that’s easy to understand “.

The future of Mohamed Salah became unpredictable after he publicly praised Barca and Real in AS (Spain). In an interview three weeks ago, the Egyptian international admitted his disappointment at not being able to wear the captain’s armband when Liverpool met Midtjylland in the Champions League.

“He didn’t grow up in the UK,” Murphy added. “The Salah family may want to live somewhere else with a warmer climate, or better suited to their culture. I would play for Liverpool for life if I got Salah right now. But that’s the time. For me, now the players have many options I always think to judge a player, look at their performance on the pitch This season and last seasons, no one can blame them. Salah’s contribution. He’s in good shape and we should focus on that. “

Salah has scored 110 goals in 173 games for Liverpool since joining Anfield in 2017. Of these, there are 16 goals this season. The 28-year-old striker leads the Premier League top scorer list with 13 goals. “Perhaps Salah will leave at the earliest, in the summer of 2021,” predicted Murphy. “But nothing is clear yet. In the meantime, Liverpool fans enjoy his talent and hope Salah stays behind to win more Premier League and Champions League.

Salah also has a contract with Liverpool until the summer of 2023. This contract does not have a break clause, so he can only leave if Liverpool agrees.

Marco Silva is the next Premier League coach to be sacked

After Mauricio Pochettino and Unai Emery, Marco Silva is the next Premier League manager to be sacked because of his slumping record at Everton club.

Everton fell into the bottom group of the Premier League this season after a 2-5 defeat against Liverpool. The home team Goodison Park has 14 points after 15 games, causing Coach Silva to receive a sad ending.

Coach Silva and Everton lost 8 matches since the beginning of the season

In the summer transfer window of 2019, Everton invested heavily when recruiting Alex Iwwobi, Moise Kean, Jean-Philippe Gbamin, and bought Andre Gomes. Coach Silva is expected to bring Everton into the European Cup team after ranking eighth last season. However, Everton lost 8 matches when the first leg of the Premier League 2019/20 was not over.

Coach Silva was appointed to be the leader of Everton in the summer of 2018, replacing Sam Allardyce. Silva is the latest leader to be sacked in the tournament in the land of fog. Before that, Unai Emery (Arsenal), Pochettino (Tottenham), and Javi Gracia (Watford) lost their jobs.

Pochettino’s case was surprising when he was the one who helped Tottenham assert its position in the Premier League, participating in the Champions League final in 2019/20. The Tottenham leadership appointed Jose Mourinho to replace Pochettino.

Coach Emery wrote a letter after being fired by Arsenal

The Spanish strategist insists he is fortunate to have the opportunity to lead Arsenal even when he was sacked not long ago by this team.

Marco Silva is the next Premier League manager to be sacked

On the afternoon of November 29, the Arsenal homepage announced the dismissal of coach Unai Emery because of poor performance and unsatisfactory performance of the team. Former player Freddie Ljungberg was chosen for the temporary coach position. After a few hours, Coach Emery shared a letter of gratitude to the London team.

Coach Emery was fired after a string of poor achievements by Arsenal

Arsenal’s coach Emery has just gone through a series of 7 unsuccessful matches in all competitions, most recently a 1-2 defeat against Frankfurt in the Europa League on the morning of November 29. This is said to be a drop of water that caused the owners of the club to force the Spanish strategist to bid farewell to Emirates Stadium.

At this time, Arsenal is looking to recruit candidates for hot seats at Emirates, including names such as Wolves’ Nuno Santo, Mauricio Pochettino, Massimiliano Allegri, who have not yet accepted any club leadership. It is not excluded that the London team will invite former players like Mikel Arteta or Patrick Vieira.

Sainz debuted at Ferrari

Four days after helping McLaren to successfully finish the 2020 season in third place, Sainz met his new teammates at Ferrari’s headquarters in Maranello. The Spaniard met team leader Mattia Binotto and teammate Charles Leclerc at a traditional Ferrari lunch party.

Ferrari’s first red shirt is definitely a special occasion for me. Overall, this is a milestone and will be an event I will never forget in my life. Fully ready and excited after leaving the UK. to come here yesterday. Everything is completely new, opens up a new challenge, “Sainz told Sky Sports.

“Christmas and a couple of days off will give me the fastest energy recovery possible. You’ll see me gather early with the team in January to push and get the team moving as fast as possible in the right direction. I can’t wait for that date, “the 26-year-old rider revealed about his next plan.

Farewell to four-time world champion Sebastian Vettel to sign Sainz, Ferrari will play next season with the youngest squad since 1968.

“He’s a strong and fast racer,” Binotto said of the Spanish rookie. “If you look at 2020, you can see that Carlos had a really good season. He’s even faster at the test races before. I expect Carlos to contribute to the team’s goal.”

Leclerc is three years younger than Sainz, but has been working at Ferrari for the past two years. The Monaco racer even won a key position in the team from his senior Vettel. However, Binotto confirmed that Ferrari did not designate Leclerc as the main driver in his contract with this driver. He claimed Sainz was free to compete fairly with Leclerc.

Sainz will drive a Ferrari for the first time at the test race at Fiorano in January next year. The 2021 pre-season test starts in Barcelona on March 1.

Klopp was surprised by winning FIFA’s best coach of the year

The current Bundesliga championship head coach spoke up after a surprise poll.

The biggest surprise at the FIFA The Best award ceremony was probably the best coach category of the year. Liverpool coach Klopp has been honored by the most powerful football organization on the planet.

Klopp’s victory in the poll surprised the grave. Despite leading Liverpool to win the first Premier League in history, what German compatriot Hans-Dieter Flick has done is still superior to Klopp.

Since taking over the bench to direct Bayern Munich, Flick has given the Bavarian Gray Lobster a total of five titles. However, he did not receive the best award like two pupils Robert Lewandowski and Manuel Neuer.

Sharing through The Kop homepage, Klopp also expressed that he does not think he will win the award. The Liverpool captain gave winged words to both Flick and the rest of the shortlist – Marcelo Bielsa.

Klopp was surprised

Coach Juergen Klopp doesn’t think he will surpass Hansi Flick and Marcelo Bielsa to be honored in the best coach category of the year at the FIFA The Best 2020 awards ceremony.

Juergen Klopp won the best coach of the year award voted by FIFA

Juergen Klopp won the best coach of the year award voted by FIFA after the sublimation season with Liverpool in the Premier League. He has been in the top 10 best football coaches for the past 3 decades.

Last season, Liverpool crowned the Premier League title 7 rounds early with 99 points, just behind Man City’s record 100 points, and ended 30 years of waiting for “The Kop” fans. However, coach Klopp’s teachers and students could not successfully defend the Champions League title after losing to Atletico Madrid in the round of 16.

The other person on the shortlist is Marcelo Bielsa, the head coach of Leeds United, with a record of bringing the club to the right to play in the Premier League. In this season, Leeds became an interesting phenomenon when playing fair against the big boys in the early stages.

Klopp became the first coach to win 2 consecutive The Best awards. He and his students still maintained their form this season when they took first place after a 2-1 victory over Tottenham Hotspur on December 17.

The German strategist faced an injury storm, most seriously in the case of Virgil van Dijk, but still managed to put Liverpool in the right direction.

Faiq Bolkiah and journey to pursue football dreams

“I asked him why he wanted to be a soccer player when he came from such a rich family. He replied, “All of my brothers live in silk velvet, they don’t like to do anything. I don’t want to be like them, I want to do something. Really special and meaningful for my life ”.

Faiq, grandson of Sultan of Brunei Hassanal Bolkiah. His father Jefri Bolkiah – Prince Brunei is also a notorious “oil tycoon”. Faiq himself is one of the heirs of a huge fortune of … 200 billion pounds.

But that Faiq, despite playing with the Chelsea youth team with Ruben Loftus-Cheek and Tammy Abraham, met the Queen of England during his time on Leicester’s payroll, spent 10 years … quietly in the Premier League.

Faiq Bolkiah was born in Los Angeles in May 1998. But Faiq’s childhood and school years were at Thorngrove Prep in Highclere, upstate Newbury, England. Growing up in English football culture, Faiq fell in love with the ball.

The peaceful and private life in Faiq’s Berkshire countryside (with cousin Ukasyah, son of former NBA athlete Dennis Wallace) is of course the complete opposite of his family’s “terrible” luxury. in Brunei, where Faiq – Prince of Brunei Jefri once spent up to 17 million USD just to invite Michael Jackson to perform at his 50th birthday party.

Faiq, who has 17 siblings, has absolutely no interest in becoming a “Playboy King” like his father. “I grew up in England, where football is the way of life for the people here. Absolutely, I love football and have been friends with the ball from a very young age.

In a rare interview with the Brunei media, Faiq said on Progresif Radio in 2018: “I am just an ordinary young man who loves sports and is passionate about football. All I know is FOOTBALL.

Faiq began his football practice at Woolton Hill Argyle, a small club in Berkshire before he and his cousin Ukasyah moved to AFC Newbury Academy at the age of 10. The first impression of Paul Morgan, U11 coach AFC Newbury at that time about the Bolkiah brothers, especially Faiq, was of course gifted with football.

It was not until the two boys had the information in the registration form to join the team that Morgan knew that the Bolkiah brothers were in the form of … the brooch. “In the Faiq registry, the boy’s address was Wotton Hill, a mansion rebuilt on the basis of the famous (old) Hollington House hotel. Here someone does not know, it is the real estate owned by the Royal Brunei “- Morgan recalls.

But Faiq as well as his cousin are lovable, humble boys who are absolutely unaffected by (bad) because of their terrible background. Those are well-raised and educated boys ”.

“He came to Portugal looking for the best opportunity to play football. To me, Faiq is a good player ”, said Claudio Winck – defender Maritimo. “You have to watch Faiq practice” frantically “every day to understand his efforts and desires. Faiq is young and I believe he will have a bright future ahead of him.

The coach still regrets that Nadal did not win the ATP Finals

A very strange year for everyone,” Moya, the coach of Rafael Nadal, told Libertad on 30/11. “As far as the tournaments Nadal plays, everything is very positive. Any year you win a Grand Slam, it’s a great year. The most unfortunate comes at the ATP Finals in London, where I think Rafa. have a chance to reach the finals and win the championship. Usually the results come in his favor, but this time, it went against Nadal

In 2020, Nadal wins 27 games and loses seven games, ending the season in second place in the world. Due to Covid-19, only three of the four Grand Slams were held. Nadal attended two of these, reaching the quarter finals of the Australian Open and champion Roland Garros. In the ATP Finals – a tournament for the eight best players of the year, Nadal stopped in the semi-finals against Daniil Medvedev despite winning the first set and leading in the second set. Setting a record 16 times to win tickets to the ATP Finals, but Nadal has yet to be crowned at this prestigious event.

On the same day 30/11, former coach and uncle of Nadal, Mr. Toni Nadal, shared about the reason why he stopped leading the Spanish player after 2017. “At that time, I believed that my contribution was no longer necessary. too, “Toni Nadal told ES. “I am a strict coach. My goal is to educate Nadal to always set the requirements for himself. I think I did well.

Teaching since Rafael Nadal 3-4 years old, Toni’s mark in 16 Grand Slam titles that his nephew won not small. After leaving coaching for his nephew, Mr. Toni was the director of tennis academy Rafael Nadal. The Spaniard now has 20 Grand Slams, equalizing the record with Roger Federer.

I don’t remember that feeling,” Toni replied when asked if he missed the games he played with Nadal as a coach. “I am fortunate to train my nephew, a great tennis player. But now I prefer coaching children, because I have a feeling that I can give them more than coaching Nadal.

Partey was pushed into the field by coach Arteta despite being in pain

The Ghanaian midfielder asked to leave the field due to injury, but was pushed into the field by coach Arteta when Tottenham held a counterattack. As the first half entered injury time, Thomas Partey limped over to coach Mikel Arteta to wait for a replacement.

When Partey left the field, Arsenal were holding a kick-up. However, Hector Bellerin’s error-free pass gave Tottenham the opportunity to counterattack.

When he saw the host deploy the ball at high speed, coach Arteta pushed Partey back to join the defense. Former Atletico Madrid star can only limp, and helplessly see his teammate conceding for the second time. After this phase, Partey was withdrawn to make room for Dani Ceballos.

Partey had to return to the field despite being injured

Partey has just returned from a thigh injury from losing to Aston Villa in early November. With pain in the North London derby, the Ghanaian is likely to be sidelined again in the near future. Arsenal played a deadlock against Tottenham, and had to receive 2 goals after the host’s quick counterattack situations.

Mikel Arteta became the second coach in the history of “Gunners” to lose in the first two North London derby with Arsenal, after Bertie Mee (1966-67). Two goals from Son Heung-min and Harry Kane brought Spurs back to the top of the Premier League, and pushed their rivals and city down to 15th on the standings with 13 points after 11 rounds.

Partey had to return to the field despite being injured

Coach Arteta explains the action of pushing students into the field

The Spanish strategist said that Thomas Partey’s departure caused Arsenal to reveal space for Tottenham Hotspur to launch a counterattack.

On the night of December 6, Arsenal received 0-2 defeat to Tottenham in the North London derby by the goal of Son Heung-min and Harry Kane. In the Gunners’ second goal, coach Mikel Arteta pushed rookie Thomas Partey into the field despite the player’s pain and was heading to the training area to ask for a replacement.

Arsenal controlled the ball up to 70%, launched 11 shots with 2 shots on target, while the numbers at Tottenham were 6 and 3. However, coach Mourinho and his students still won. to rise to the top, and the Emirates Stadium team fell to 15th on the rankings.

Mourinho is receiving absolute trust from Tottenham players

Coach Mourinho and Tottenham are sitting at the top of the Premier League table, and their early season’s success is not based solely on the tactical system.

Coach Mourinho and Tottenham have a dream start in the Premier League this season. After 9 rounds, the North London team is consistently ranked at the top of the rankings with 20 points, equal to defending champions Liverpool but ranked above thanks to the difference.

The Portuguese strategist has always reaped great success in his second season leading clubs, and the Tottenham fans have started to dream about it.

Mourinho is receiving absolute trust from Tottenham players

In addition to the sensible tactics, coach Mourinho’s understanding of the players, the unity in the dressing room, and the good atmosphere on the training ground are key to bringing Tottenham to the top of the rankings. present time.

Mourinho is receiving absolute trust from Tottenham players

The Daily Mail revealed that Mourinho understands what his players need and he sends each text message to motivate them. The 57-year-old strategist also encouraged solidarity in the team with jokes during practice, and always asked the players to shoulder each other.

The British newspaper also said that the initial reaction of the Tottenham players to the appointment of Mourinho coach Mauricio Pochettino was not very good. Everyone knows that the former Chelsea manager is very strict and possesses a strong personality. However, the players have seen the opposite in this strategist in the past few days.

Coach Mourinho always shows concern, understanding, and willingness to help his players. However, one thing that has not changed is that “The Special One” still requires a lot of the players in terms of tactics and serious attitude in training, which is why things are not going well. beautiful with Danny Rose and Dele Alli – two players with the most erratic temperament in Tottenham.

But now things are going very well for coach Mourinho, and his art of dressing room management is being proven by positive results on the pitch. Tottenham’s most recent 2-0 victory over Man City was the fourth consecutive victory in the Premier League alone.

From Chelsea, Real Madrid to MU, coach Mourinho goes wherever he goes, personal conflicts with many stars in the dressing room. And perhaps the resting time after being sent off by MU helped him reflect on many things for himself. He understands that it is time for him to apply righteousness to the management of the team.