A couple of hours before a game, it will benefit athletes to consume a 600 calorie meal of carbs. Eating four pieces of bread and three bananas will yield just about the right amount of carbs and calories. To avoid a carb deficiency, an ahtlete should avoid such intense practices and limit the number of training sessions altogether; this is called tapering. Sixteen to eighteen calories for every pound of body weight (which is nine to ten grams of carbs per kilogram of body weight) should be consumed during times of intense practices and during the taper as well as Cristiano Ronaldo diet. One way to accomplish this carb intake goal is grazing: eating three regular meals and then consuming between two and four carb heavy mini-meals during the day.
Liquids are vitally important as well
Soccer players should be aware of other nutritional factors as well. At the top of the list is drinking liquids. Sixty four to one hundred and sixty ounces of fluid are lost by each athlete during games through sweating, several researchers say. For the typical athlete, performance is lowered by four to five percent and raises the body temperature and heart rate by losing just sixty four ounces of fluid. The risk of dehydration can be greatly limited by sipping sports drinks during time-outs and by adhering to the fluid intake guidelines listed above.
Consuming electrolytes during a soccer game isn’t as important as it is to drink plenty of water and carbs. There are only low levels of electrolytes found in sweat, so most athletes regain them – salt included – from their everyday meals. A sports drink with sodium can increase the body’s ability to take in H2O and sugar though. If an athlete is making his own sports drink, then he needs to combine 5 to 6 Tbs. of sugar with 1/3 tsp. for every quart of water and if he’s buying one, then most sports drinks have the right amount of salt already in them.
Athletes need to concentrate on drinking enough carb loaded drinks after each game in order to regain the necessary liquids lost. Soccer players should consume around five hundred calories of carbs to fill up their glycogen storehouses along with a lot of water in the two hours after intense workouts and practices also don't forget Cristiano Ronaldo diet.
