In Australia, the main competitive season A-League is played between October and March and involves a one match per week match usually on weekends. Soccer also known as football is a team-based sport played in two minute halves with a 15 minute half-time break. A team has 11 players on the field during a game — 10 field players plus a goalkeeper. A team can also have 3 substitute players.
Once a player is substituted off they cannot play again in the match. Other than the goal keeper, players are unable to use their hands during a match so must be very skilful with using their feet and body to control the ball during play. Soccer is played year round with the number of weekly matches varying between competitions. In Australia, the main competitive season A-League is played between October and May and involves one match per week, usually on weekends.
There are also major international tournaments such as the World Cup held every 4 years. Soccer training sessions and matches are comprised of aerobic and anaerobic activity. Soccer training can be physically demanding depending on the level of competition.
Individual nutrition requirements will be determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth in younger players. During matches players are required to switch between walking, jogging, running and sprinting at times while using their speed and agility to also control the ball. During an elite level match, players can cover around 10km, accelerate times, and change direction frequently.
These patterns of play can substantially reduce muscle fuel stores glycogen , which can cause fatigue and lead to a dramatic reduction in running speeds during later stages of the game if not well managed. Soccer players must be skilled, fast, agile and strong with a high level of aerobic fitness. Although soccer players come in various shapes and sizes, low body fat levels can be beneficial for speed and agility.
A general healthy eating pattern helps to support the needs of fit, energetic and lean player. As a soccer player, you need to eat right to play your best, and knowing what to eat will help you get there. Soccer players need to eat regularly to maintain energy levels, so that means breakfast, lunch, a healthy snack and dinner.
While calorie needs vary depending on your weight goals, most soccer players need about to calories at each meal and snack, according to the authors of "Food Guide for Soccer.
Ideally, a soccer player should get 55 percent to 65 percent of total calories from carbs, 10 percent to 15 percent from protein and 25 percent from fat.
To maximize the nutritional benefit of every calorie, include mostly nutrient-rich foods such as fruits, vegetables, whole grains, lean sources of protein and low-fat dairy foods at each meal and snack.
Breakfast is an important meal for a soccer player and should be eaten within two hours of waking. If your soccer practice is in the morning, eat your meal one to three hours before. Her best-selling Sports Nutrition Guidebook and Food Guide for Soccer, as well as her teaching materials, are available at nancyclarkrd.
Reference: Thomas D et al. Effect of dietary adherence on the body weight plateau: a mathematical model incorporating intermittent compliance with energy intake prescription Am J Clin Nutr. Thank you for reading SoccerToday!
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