An hour of training in football consumes from 416 to 678 kcal, so players need to eat a lot of carbohydrate-rich foods from rice, cereals, fruit.

An effective way to exercise for amateur players

According to Asiaone, studies show that nutrition plays a very important role in helping players increase the efficiency of training and competition as well as improving the intensity of fast, strong, endurance, mental stability, and judgment.

Good nutrition also helps athletes recover well after training and competition. It helps reduce injuries and minor diseases, stabilize their performance. Especially, the players are still in development age, nutrition also helps develop height, optimal muscle mass. Besides, properly drinking water during training in football is also important.

The formulation of nutritional menus for athletes depends on each individual, specific time, age, body weight, playing position, the intensity of training, competition, weather… You need to comply with the following principles:

Enough energy

Energy helps maintain life and movement, helps build body, build good skeletal muscle structure. Energy for football athletes is equal to the total energy of normal people by age, gender, Activity levels add energy for training and competition.

An hour of soccer is estimated to cost between 416 and 678 kcal. Therefore, players need a diet rich in nutrients and energy.

The most important energy for exercise is sugar starch (carbohydrates) from rice, cereals, vermicelli, pho, noodles, pasta, bread, fruit. This mode helps muscles store glycogen, which is an important energy. for exercise should account for 60 to 70% of the energy diet.

Carbohydrates are easily absorbed, heat quickly, and consume less oxygen. Research shows that to burn one g of carbohydrates only 0.83 liters of oxygen are needed, while one g lipid requires 2.03 liters of oxygen, one g of protein requires 0.97 liters of oxygen.

In particular, carbohydrates are beneficial for sports performance by their ability to provide energy by metabolism even in the absence of oxygen. When Eating in the body, carbohydrates are converted to glucose in the bloodstream throughout the organs, partly converted to glycogen stored in the liver and muscles, the main energy for movement.