FIFA Football players must consume healthy nutrition to perform at their best

We all know that what we eat has a profound impact on our health and that a change in nutrition can solve many health-related problems in certain circumstances. Athletes at the top of their game are particularly susceptible to this.

There is no surprise that all the national teams participating in this year’s World Cup include nutritionists on their staffs, such as Germany, the defending world champions who have a world famous chef on staff.

Football is an intermittent rhythm sport in which players stop and start again and again, running, sprinting and positioning. Players have particularly high calorie requirements due to these characteristics. In different roles, players have different physical efforts and therefore have different calorie requirements, so their nutrition changes according to their position on the field.

To prepare a proper nutrition table, nutritionists take into account factors such as distance covered, shots, jumps or abrupt changes in direction. Carbohydrates, which are the building blocks of any football diet, are the most important element.

The energy expenditure of a football match is typically 1107 kcal and that of a training session can range from 3442 to 3824 kcal. Players consume around 5000 kcal over and above their normal calorie intake when they have a few days off during a competition like the World Cup. Know anything?

Despite the fact that fat-rich foods are not a good idea just before you go out, fat is a valuable energy source. When you eat fat before exercising, you may experience gastrointestinal problems.

FIFA Football players must consume healthy nutrition to perform at their best

 During the match fifa football player

In most football game modules, the longest distance traveled is about 12-13 kilometers, but you can reach up to 20 kilometers for midfielders in modules that include the midfield to 3. Following midfielders are attackers, with an average of 9 kilometers per match, and then midfielders, with an average of 10 kilometers per match.

Because they cover shorter distances, but perform more sprints, the latter require more carbohydrates in their diet in order to produce enough glucose to fuel their sprints.

The game begins with many attackers munching on something, or even being forced to do so, halfway through. An energy bar with cereal is an easy-to-digest, low-fat snack that contains 30-60 grams of carbohydrates.

A team of researchers from the Universidad de Oviedo and the University of San Pablo-CEU in Spain found that back-backs, defensive midfielders and lateral midfielders on average take about 42-52% of their caloric needs in carbohydrates. Goalkeepers and central defenders, on the other hand, consume about 38-47% of it.

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Is there a golden rule for athletes when it comes to nutrition? As already mentioned, Germany uses a starred chef as nutritionist, Holger Stromberg, who has decided to establish very flexible general rules, stressing that the nutrition of players requires a constant adaptation to individual situations.

But as he had to cook for 23 players, the chef decided to meet as many requirements as possible through a huge healthy food buffet, where everyone could find satisfaction in terms of taste and nutrients.

Soups, salads, vegetables, main courses and desserts, all rigorously homemade in order to perfectly balance complex carbohydrates (usually with whole grain products), protein and healthy fats. Stromberg said that the experience of the World Cup in Brazil, won by Germany, was particularly difficult:

During the World Cup in Russia, the British national team ate the following diet:

England was one of the few teams to leak information about power during the World Cup. The major British newspapers report that Gareth Southgate has categorically forbidden the national team’s players from eating anything in the Starbucks at the Russian Hotel.

While English players are allowed to eat small amounts of dark and white chocolate or dishes that include apples or brownies. Depending on each player’s preference, breakfast may include up to five eggs. Toasted bread and five eggs: carbohydrates and proteins to keep you going all day.

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The menu was created by British nutritionist James Collins, who has structured lunches and dinners around protein and carbohydrates. Is there any meat they can eat? The best sources of protein include turkey, beef, salmon, and mackerel, which are lean and convenient to prepare.

For a minimum of five meals a day, this variety of meat and fish is always accompanied by pasta or rice, or at least carbohydrates. Rice pudding is also on the menu as a dessert. A scrambled egg and baked beans on toast are served before the most important matches.