The nutritionist gives three tips to avoid injuries in football

Nutrition is essential to keep the body fit for physical activities

Luxurious cars, fame, money and recognition are some of the attributes of a top-level footballer, right? To reach the pinnacle of one’s career some sacrifices are necessary and in this sense the sports nutritionist at Growth Supplements Diogo Cirico will give three tips to avoid injuries in football.

Three tips for avoiding injuries in football

Rich diet

“Players must consume the right amount of calories, around 30-35 calories for every kilo of weight, and 70% must come from carbohydrates. But during the match there is a drop of up to 90% in energy reserves, which muscles glycogen, which takes up to 72 hours to replenish. Therefore, it is essential to consume the adequate amount of vitamins, minerals, fiber, prebiotics and phytochemicals that aid muscle recovery,” said Diogo.

The details of this diet

The diet must also be rich in B vitamins, vitamin C, vitamin E, vitamin D, iron, calcium, zinc, phosphorus, selenium, copper, manganese and Omega 3. “These nutrients are not found in a single food, so it is advisable to consume at least 7 portions of vegetables throughout the day. In addition to cereals, proteins, milk and derivatives; have a low consumption of processed foods; a low consumption of saturated fats and an adequate state of hydration”, he listed.

Be careful with alcohol and proper recovery

Alcohol consumption reduces muscle response and adaptation to training. “This also increases the risk of injury. When recovery is not carried out correctly, the risk of recurrence of this injury increases significantly,” concluded Diogo Cirico.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.