Fluids are extremely important and athletes really need to start hydrating more, at least 2-3 days before the competition. Some fluids you SHOULD AVOID are carbonated, high sugar and caffeinated beverages. The favourite drink for the football player is water and the player should drink at least 2 lite rs/day and also eat foods with high water content.
A football player can lose as much as 1 L of fluid in a fast paced game or in a hot climate. So this can be one of the most important nutritional concern of an athlete. This body fluids are lost not only by sweating, but also through lungs, by breathing.
Fluids should be replaced during halftime and when it is possible, during the game. In a hot day it is recommended that the referee should take at least 1 break/45`. The temperature of the fluid should be around body temperature, because cold beverages are absorbed slowly. Among water, an athlete should consume sports drinks with or without electrolytes, so that your body can perform in a high level of fitness.
Recommendations for hydrating:
- Pre - event meal: 2-3 glasses water
- 2 hours before game: 2- 2 1/2 glasses of water
- 1/2 hour before the game: 2 glasses of water
200 ml/glass
* Frequently throughout the game
The following are some suggested foods that are balanced in vitamins, minerals,
carbohydrates, and proteins.
- Milk & Yogurt
- Cantaloupe, Kiwi, Berries
- Broccoli
- Bananas, raisin, apples
- Tomatoes
- Oranges, Grapefruit Chicken, Turkey
- Baked potatoes
- Spinach
- Lean beef
- Peppers
- Pizza
- Tuna Fish & Salmon
- Peanut Butter & Nuts
- Bran & Whole Grain Cereals
- Breads & Whole Grain rolls
- Popcorn (air popped)
- Peas, beans, lentils
NOTE: Eating sugar or honey before a game does not provide extra energy. In
fact, honey will trigger a serotonin- release (serotonin is a natural
chemical occurring in the body) which will only make you sleepy. Sugar can
cause a surge of insulin which can cause a sharp drop in blood sugar which is
definitely not good.
