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The right diet can make a difference in competitive sports. In terms of nutrition, there is still much to be gained in football especially. This is because footballers, unlike endurance athletes, will not experience hunger quickly during a 90-minute game. However, nutrition is indeed important. It makes a three percent difference in a match, just like a footballer’s gear – like boots or their kits – don’t make a huge difference compared to other athletes. That doesn’t sound much, but if you can sustain better endurance in extra time, it can be a deciding factor.

Athletes, therefore, eat very varied: carbohydrates, vegetables, and proteins. Both carbohydrates and proteins are important at breakfast. Fresh cheese with muesli and fruit or sandwiches with a bowl of yogurt with it are then very good. The size of the plate and the plate differs at breakfast with later in the day. This way athletes not only to eat bread but opt for a mix of protein and carbohydrate-rich products. Bread, cold cuts and any a hot meal with simple salads form the basis for lunch.

At dinner, there are often two choices with vegetables and carbohydrates. On game day, when competition is scheduled, the meals are adjusted. Normally athletes opt for whole-grain products as much as possible, but for a competition you have to eat easily digestible food such as white bread, grilled chicken, steamed fish or white pasta. This is absorbed more quickly by the body and it reduces the risk of stomach and intestinal problems. Bell pepper, onion, and legumes are gas-forming and therefore less suitable.

After the competition, the proteins in the body need to be replenished quickly and muscle damage must be repaired immediately. A good recovery is your preparation for the next match. Because athletes often don’t feel like eating after a match, this meal should be especially tasty. Pancakes, a healthy hamburger or pizza is a good choice. We often also offer lasagna or potatoes from the oven. As long as it is not too fat, but contains enough carbohydrates and proteins.

Eating in front of the television can be nice and cozy. Yet it is not a good idea. It ensures that your attention is not fully with food. The same applies to eating behind the computer or on the way to work. This may lead to excessive eating.

It often takes a while for your body to realize that you’ve had enough. That is why it is so important that you take rest and time for eating, so that you notice when you are full and you will not eat.

You eat less consciously in front of the television, which means that you chew faster and less well. These too large chunks of food can end up in your digestive channels, which can cause all sorts of complaints, such as stomach cramps.

You get a lot of what you eat in a day unnoticed and unconsciously when you are busy with something else. Keeping a food diary can prevent unthinking eating.

If you keep your meals on a predictable schedule, it’s easy to “go at it again” in later snacks. As I said, you’ll probably do some harm — but most of that is more likely to be found in actions you take after eating than the way you ate the food itself. (Remember to avoid salty food.) You might be missing valuable vitamins, or extra minerals; you might consume a few calories at a time and have to walk around in a “heathen” fashion to stretch out and fatten up. And of course you may gain some weight. But you’ll gain even more if you wait until the next meal to eat.

Whether you exercise regularly or not, the meal after exercise is important. It determines how quickly your muscles will recover. The quicker you can restore the trained muscle groups, the faster you can train those muscle groups.

After exercising you can always keep three goals in mind that you can achieve with a good meal. Bring your energy back to the required level because you have just used up a lot of energy. You should eat the necessary proteins to stimulate muscle building and get the right vitamins and minerals for growth

Carbs

During exercise, the body always first burns carbohydrates. Because you want to enter the fat-burning phase with the low-carbohydrate diet, you can carefully supplement it again after exercise. This can for example be done with a bowl of cottage cheese with some fruit or an omelet with vegetables and a cracker. This does not necessarily have to be a large amount of carbohydrates. Certainly not if you exercise intensively no more than 3 times a week. There is always a difference between moving and exercising. – Read more click here –

When you exercise for more than 1.5 hours, the body must be supplemented with carbohydrates. This can already take place during exercise. You can then supplement it with a sports drink or with some fruit in between.

Protein

Your muscles are largely made up of proteins. During exercise, you tear these protein compounds so that the space between the cracks can be filled with new proteins (from your diet). That’s how the muscles grow. You can find proteins in egg, meat (especially chicken and red meat), fish, diary and nuts.

Your Exercise Regime

Trainers often encourage the use of data in order to understand your exercise regimen. It’s useful to measure distance, number of reps, number of sets and so on. What’s less common is the knowledge that exercise is habit. All your genes, stamina and muscle strength come from your brain, your brain feeding information to your muscles and then to your brain, all of it changing and strengthening over time. It’s a beautiful process — or so we used to think.

“How did you get off the couch?” even surgeons and even doctors are often asked. But the answer may not be quite so straightforward. By some estimates, one in four Americans has at least one exercise-induced habit, perhaps relating to eating after exercise.