Talking about food and nutrition in sports involves adapting the basic principles of human food and nutrition to the energy and nutrient needs that sports practice entails.
Football is an example of this, but as we just mentioned, nobody starts a house from the roof, right?
So the basis of nutrition must be to follow a diet high in nutritional density. This implies that food groups such as vegetables, greens, legumes, fruits, whole grains, seeds, fish, white meats, eggs, etc., should be present. These foods are raw materials, that is, foods that are presented as they are in nature. Avoiding the consumption of processed foods, ultra-processed foods, and alcoholic beverages should be another of the dogmas we have to follow.
In this way, if we were to establish a pyramid, this part would correspond to the base. In the following image, designed by Asker Jeukendrup, what we have just mentioned is very clear:
So far, everything is correct, but now that we have the foundations, what is the next step?
Here is the key: meet the energy demands produced by continuous training and competitions and in this way have good performance. That is, increase the caloric intake of the diet (1)
The average energy expenditure for a match was calculated at around 1106 kcals, with the total daily expenditure being between 3439 and 3822 kcals on training days. (2, 3 and 4)
These energy needs are above the general population.
Where do we get these kcals from?
In general, football is an intermittent sport with a high physical demand. It has continuous changes of direction, turns, jumps, etc., at a very high intensity.
Therefore, a large amount of the required energy has to come from carbohydrates, which is the main fuel for this type of exercise.
The objective of supplying a sufficient amount of carbohydrates is to:
- Having enough fuel to carry out training and competitions in the best conditions
- Optimize the recovery of their deposits to carry out the desired adaptations in training
This carbohydrate intake will depend on different factors:
- Intensity and duration of training sessions.
- Level of competition.
- Player's position on the field
- Body composition
- Gender
It is important to select foods that, in addition to carbohydrates, have high nutritional density, that is, vitamins, minerals, etc. These groups of foods are:
- Whole grains
- Legumes
- Fruits
- Vegetables and garden vegetables
- Tubers
Supplementing carbohydrate needs with isotonic drinks, gels, cereal bars, sandwiches, juices, smoothies, etc. can allow meeting energy demands at certain times of the season
It is key that soccer players know which foods to choose, the quantity, and the timing of intake to satisfy their carbohydrate needs.
Hydration is another essential point to address.
Avoiding dehydration (loss of 2% of body weight) is essential for proper development of training and competitions.
Developing individual strategies that allow avoiding dehydration and supplying carbohydrates is key to optimizing performance.
In this case, sports drinks, which provide these two nutrients (in addition to electrolytes), are one of the most chosen nutritional formats.
Well, let's not forget that different training sessions and competitions produce a high load of oxidative stress on the body.
The best way to combat it is by following a diet high in natural antioxidants.
A healthy diet, coming from the food groups mentioned above
(vegetables, garden vegetables, fruits, legumes, etc.), ensures us a sufficient intake of vitamins and minerals, many of them acting as natural antioxidants.
In the next posts, we will deepen into each mentioned section, as well as other points that are also considered important.
BIBLIOGRAPHY:
(1) Bangsbo J, Mohr M, Krustrup P. Physical and metabolic demands of training and match-play in the elite football player. J Sports Sci. 2006 Jul;24(7):665–74.
(2) Osgnach C, Poser S, Bernardini R, Rinaldo R, Di Prampero PE. Energy cost and metabolic power in elite soccer: a new match analysis approach. Med Sci Sports Exerc. 2010;42(1):170–8.
(3) Rico-Sanz J, Frontera WR, Mole PA, Rivera MA, Rivera-Brown A, Meredith CN. Dietary and performance assessment of elite soccer players during a period of intense training. Int J Sport Nutr. 1998 Sep;8(3):230–40.
(4) Ebine N, Rafamantanantsoa HH, Nayuki Y, Yamanaka K, Tashima K, Ono T, et al. Measurement of total energy expenditure by the doubly labelled wáter method in professional soccer players. J Sports Sci. 2002;20(5):391–7.
AUTHOR:
Fernando García Oliveri
Sports Dietitian-Nutritionist of Real Valladolid Football Club S.A.D
Diploma in Human Nutrition and Dietetics from the Faculty of Medicine of the
University of Valladolid. Year 2007-2010.
-Internships carried out at the Rio Hortega University Hospital of
Valladolid.
Master's in Sports Training and Nutrition from the Real Madrid University School
at the European University of Madrid. Year 2010-2011.
-Internships carried out with the 1st Team of Real Valladolid Football Club
S.A.D. during the preseason of 2011 (200 hours)
-Master’s Thesis Project “Comparison of nutrient intake in a
group of elite football players during the beginning and end of
preseason.” (grade: 8/10)
Course of Supplementary Training for the attainment of the Degree in
Human Nutrition and Dietetics by the Faculty of Medicine of the University of
Valladolid. Year 2011-2012.
During the last few years I have combined studies with a private practice as
Sports Dietitian-Nutritionist, both with elite athletes, professionals and
amateurs in endurance sports (especially duathlon, triathlon, marathon,
mountain trails, MTB, road cycling), CrossFit and fitness, as well as the
general population, with satisfactory results.
During my internship with the 1st team of Real Valladolid Club de Fútbol S.A.D.,
I participated as a Dietitian-Nutritionist acting on the nutrition of the
players, taking into account their physiological and sports needs,
personal, socioeconomic, religious, and cultural preferences.
In the same way, I participated in menu planning and assessment of the
nutritional balance of the food supply.
Since September 2013 I have been working as a Sports Dietitian-Nutritionist for Real
Valladolid Football Club S.A.D where I carry out dietetic-nutritional counseling,
menu preparation, supplementation strategies, personalized diets
and monitoring of the players' body composition
through an analysis of it through a cineanthropometric study. (3 years
in the First Division of the Spanish Professional Football League and 3 years in the Second
Division of the Spanish Professional Football League)
