football nutrition

Football Nutrition

Football is an extremely physical sport. Every aspiring football player should be aware that everyday practice is not enough to help reach their dreams of playing professional football. A lot of importance must also be placed on having a proper diet. As FIFA President Blatter once said, “The foods and drinks that players choose to consume can affect how they perform in spot and help them to stay fit and healthy.”

Getting proper nutrition is crucial to the success and health of football players. However, each player has different needs. Every player should be able to set their own personal nutritional goals based on their need. These nutritional goals should, of course, be followed for them to feel the difference eating right can give.

Football players ought to learn how to take good care of themselves and eat proper food so that they can maximize their full potential during the game. Following a proper diet can also benefit players in the long run.

Carbs or food rich in Carbohydrates is essential to meet a football player’s needs. A player’s diet should consist of food with enriched with Carbohydrates such as rice, whole wheat bread, frozen yogurt, breakfast cereals, and fruit smoothie.

Protein is also important in repairing, strengthening, and developing muscles. Fresh meat, eggs, cow’s milk, vegetables, and fruits are good sources of protein. However, protein-intake should be watched out because too much protein may cause excess fat—which can slow down or dehydrate players.

Stay hydrated, drink lots of fluids. During training or an actual football game, players need electrolytes to keep their bodies well-hydrated.

In preparation for every football game or competition, football players take carefully-selected pre-game meals which would help them greatly while playing. Some players consume large amounts of food rich in carbohydrates to store energy and fuel themselves for the upcoming game. Drinking lots of water is also very important to avoid dehydration during the match.

After the game, players need to recover, replenish, rehydrate and replace fuel stores. They need to consume large amounts of carbohydrates and protein within 15-30 minutes after the game. Fluid intake is also critical for the body to recovery quickly. It usually takes up to 24 hours for the body to recover from a demanding sport like football.

There are also some nutrition mistakes that football players commit like not eating at regular intervals, not drinking enough liquid and not eating breakfast. While there are types of food recommended before, during and after the match, there are also kinds of food that should be avoided. Carbonated drinks, candies, chips, and fatty foods are just some of the food considered as not appropriate to be consumed before, during and after football games.

It is true that dedication, talent and practice are important in being a football player. Nonetheless, for those who want not only to be a football player but also to remain as an effective and healthy football player, getting proper nutrition and eating the right food is essential.

common football injuries and how to prevent them

Common Football Injuries and How to Prevent Them

It’s no doubt that football is one of the most popular sports. Children and grownups, male or female, you can easily see different people enjoy playing or watching football games. However, alongside playing football, comes the risk and possibility of getting injured.

There are two types of football injuries: cumulative injuries and acute injuries.

Cumulative or overuse injuries often begin as small pains that can cause real damage if not prevented early. These injuries occur when muscles, soft tissues and joints experience continuous stress—especially when muscles have no time for healing or rest.

Acute injuries, also known as traumatic injuries, often happen after a strong blow, sudden force or impact. Examples of acute injuries are cuts, fractures, concussions, etc.
Some of the most common low extremity football injuries include sprains and strains. Some sprains and tears may require surgery such as ACL (Acute Cruciate Ligament) and cartilage tears.

There are also overuse low extremity football injuries like Achilles Tendonitis (which can lead to Achilles Tendon Rupture if not prevented), shin splints which can be felt on the shin bone, and Hamstring Strain. Hamstring strain happens when Hamstring muscles are stretched forcibly. This is usually experienced by runners; since football require a lot of running, football players commonly get this as well. Another common overuse lower extremity injury is stress fractures. Players get stress fractures from bone overuse, which often lead to bone weakness.
Shoulder dislocations, wrist sprains and wrist fractures are common upper extremity football injuries.

Finally, there are head, neck, and face injuries. These injuries include fracture, neck sprain, cuts and concussions. Players who experience concussions should see a physician immediately. Concussions result from a strong, sudden impact to the head and can be very serious if not treated soon.

Although some injuries may be scary, there are some safety measures that can be tried to prevent or avoid any serious physical damage when playing football.

Here are some of the steps that can be taken to ensure that the football game will be safe:

First of all, you should know the sport and know yourself. If you’re still recovering from a past injury or if your doctor has recommended against playing strenuous sport, by all means you need to give yourself time to heal first. Make sure that you are in a good shape to play football.

Make sure that you are wearing proper equipment. Wear shock-absorbent shin guards while playing football. Also, use synthetic balls with just the right size when playing on wet playing fields; leather balls absorb water and therefore get heavier which may cause injuries.

Before every football game or practice, the playing field should be checked. Ensure that the playing surface is free from any hazard or debris.

Warming up and stretching is important before starting the game. Adequate hydration of each player must also be observed at all times.

Prevention will always be better than cure. Preparation before playing football can go a long way. Football will always be in the hearts of millions—fear of getting injuries shouldn’t hinder football-lovers

benefits of football

The Amazing Benefits of Playing Football

Football–one of the most loved sports in the World. People of all ages anticipate the World Cup every 4 years. However, aside from the adrenaline rush and excitement watching football games bring; playing football also has its benefits.

Yes, playing organized football may be risky as it entails being exposed to head injuries; but aside from being a good form of exercise, the benefits players get from playing this sport can outweigh the risks. Starting to play football at a young age may even better because young athletes get the chance to enjoy the benefits earlier.

One of the benefits of playing football is that players have lower levels of depression and higher levels of self-esteem and self-confidence, according to research. Players develop a positive social circle and look up to good role models. Working hard on every game and every practice game also brings an honor to the entire team as well as to each player.

Like any other sport, playing football has its health benefits. According to reports from the Harvard School of Public Health, playing football reduces the risk of getting chronic diseases such as heart diseases, osteoporosis and diabetes. A player also burns many calories per hour playing football, reports the Harvard Medical School. Regularly playing the said sport can help in weight management and weight loss. Additionally, football players have improved mobility and flexibility, as well as increased muscular strength, tone and endurance.

Kids playing football learns about teamwork, healthy competition, camaraderie and good communication skills early in life. Special bonds and friendships are formed through teams. They learn about cooperation, selflessness, and deciding together as a team. Players also experience competition, and getting back on their feet after every defeat. Determination and perseverance are being established as each player and team strives to win.

Playing football also benefits the players psychologically. The earlier a player gets involved in football, the earlier dealing with constructive criticisms and disappointments of losing is learnt. Practicing good sportsmanship, quick thinking and concentration are also instilled in players. Playing football is continuous; these skills are also being developed as players grow.
Setting goals and achieving them are also one of the skills acquired by players while playing with their teams. This skill can be very beneficial not only during each game, but even in other areas in life. This is just one of the long-term rewards and skills players get to keep with them long after their playing days are over. Players also learn about discipline and strategies in every practice and game itself. Good leadership and time-management skills can be gained from playing football.

Football isn’t only an enjoyable and pleasurable sport to play. The psychosocial, physical and cognitive benefits that come with playing football makes engaging in the sport worthwhile. Although playing football entails the risk before playing to avoid injuries. Children and adult alike still choose to play football despite the risks because the benefits and joy that can be earned from football is far greater than the danger of playing it.