Weather of Arabia - The World Cup matches and major tournaments are witnessing intense competition between the strongest international teams. Everyone believes that the use of the best coaches, or intensive exercises for long hours, are the two most important factors in the success of any team, but the truth is that proper nutrition plays an equally important role, so is there Food prevents World Cup players from eating it? What are the healthy foods that enhance the fitness of players?
The footballer's diet is not limited to focusing only on calories in meals; It relies more on foods that give players energy, promote the growth of their muscles, and help them improve performance on the field, and the low calories of a component does not mean at all that it is compatible with the players’ diet, for this reason there are foods that players are forbidden to eat, and we explain In this article, there is a list of the 9 most famous forbidden foods for World Cup players.
White bread is prepared from refined white flour, and it is the result of stripping the basic wheat kernel of fiber, vitamin B, and wheat germ. When eaten, white bread causes many problems for players, including: high insulin levels, low energy, and weight gain. This is why players use whole grain products.
Although protein bars contain many healthy ingredients, the presence of a large percentage of added sugars and fats in some of their products makes them unsuitable for football players, so if you have to eat protein bars as a snack after training, you can choose gluten-free products. Fats, sugars and dried fruits.
There is no doubt that yogurt is one of the best snacks that players can eat without any problem, but when sugars and fruits are added to yogurt, as is the case in flavored yogurt, this may cause weight gain, in addition to high blood sugar, and a feeling of stress, so The reason players prefer to rely on Greek yogurt; Because it is rich in protein and relatively low in sugar content.
Some people may think that canned soup is an ideal meal for them, but in fact it is one of the most unhealthy meals. Because it is one of the products that are highly processed, in addition to that it contains a large percentage of sodium, which is one of the most important factors that lead to high blood pressure.
Football players need to eat more calories than other non-athletes, but of course this does not mean that they get these calories from foods rich in sugars; Because it stimulates insulin production, and over time leads to a significant increase in weight.
Many deal with granola bars made from oats as one of the healthy foods that they encourage adults and children to eat, but in fact, many granola products come with stacked amounts of sugars, fats and calories, so their harms outweigh their benefits, which makes eating a cup of oats with a spoon Nut butter makes a much better healthy alternative than granola.
Protein should be included in all players' meals; Due to its importance in building muscle mass for them, and recovering from injuries, so the protein portions that the player needs are distributed in varying proportions to all meals; So that the player gets his daily needs without any shortage.
Carbohydrates do not represent an enemy for athletes, as some believe, but when the player chooses sources that contain white flour, as in the case of white pasta, the result will definitely not be in his favor, so it is preferable to rely on whole-wheat pasta, or replace it with brown rice or quinoa. .
Fried foods and fast food are the first enemy that threatens the health of any player, as they contain a large amount of processed foods, along with unhealthy fats that pose a great risk to cardiovascular health.
Athletes treat each meal as a new opportunity to refuel, which is why we see them checking how much protein they can get each time, and how much fat they can add; Because this is the real motive behind nutrition for them, and from this standpoint many drinks fall under the list of prohibited drinks, we review the most important of them in this part of the article.
Many soft drinks lack nutritional value, and for this reason they do not occupy any space in the players' diet, in addition to the sugars added to these drinks representing a great danger to football players. Because it stimulates the body's production of insulin, which is the hormone responsible for storing fats, which puts them at risk of gaining weight.
Alcohol tops the list of prohibited drinks for soccer players, as it inhibits physical fitness by slowing muscle recovery, impairs motor skills, reduces players' ability to run on the field, in addition to its ability to weaken the immune system, and reduce the body's ability to recover after infection. .
Canned fruit juices are not an ideal choice for soccer players. Although it contains some essential vitamins and minerals, it contains a large amount of harmful sugars, and it lacks the most important part of the fruit, which is fiber, which contains the bulk of vitamins and nutrients.
Many people are deceived by water products that contain vitamins, and the truth is that they are not a healthy option at all. They are products full of artificial sweeteners that increase weight and hinder athletic performance. There is also some research linking the intake of these products to an increased incidence of cancer.
Research has indicated that the caffeine in coffee plays an important role in improving athletic performance, for this reason it is included in many sports nutritional supplements, and the antioxidants that coffee contains are among the most important components that enhance the general health of players., but when unhealthy ingredients are added to coffee; Such as: sugar, milk, and caramel; To prepare a frappuccino drink, the result will certainly not be in the interest of any athlete at all. [2]
There are many healthy foods that World Cup players should include in their diet. Because it is significantly reflected in the improvement of sports performance on the field, we explain in the coming lines the most important of these foods.
Spinach occupies an important place among the healthy foods that athletes should eat, as it is one of the most important sources of iron, so it helps to increase the level of energy and vitality, and many studies have indicated that leafy vegetables, including spinach, help increase the level of mental focus, and enhance Bone and joint health.
Fatty fish such as salmon is one of the most important sources of omega-3, which effectively helps reduce inflammation in the body, as well as speed up recovery after injuries. Omega-3 is also characterized by its superior ability to promote healthy bones and joints, as well as prevent many heart problems.
Avocado contains a unique combination of essential vitamins and minerals that help improve motor performance and increase the energy of players on the field. It is also a rich source of healthy fats and dietary fiber that contribute to effective weight loss.
Chia seeds are characterized by their high content of nutrients, in addition to their low calories, as they contain proteins, omega-3, and calcium, which is why many players are keen to add them to yogurt or bread; For a healthy breakfast rich in nutritional value.
Quinoa is one of the most preferred sources of carbohydrates for most players. It is characterized by its low calories, in addition to its high content of proteins and natural fibers, which is why it represents a healthy alternative to rice and pasta.
The diet for soccer players differs from that of non-athletes. Given the different caloric needs, and in general, a healthy diet for players should include these basic components:
The dietary pattern of the World Cup players differs from that of other ordinary people, as there are many prohibited foods and drinks; Due to its negative impact on the fitness and performance of the players, there are also some healthy foods that contribute to increasing their speed and enhancing their physical fitness.
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