Uncover the secrets of the diet of professional footballers & bull; hello healthy

Arsene Wenger, a seasoned coach who led Arsenal to win the FA Cup seven times, once said that food for football players is like fuel for cars to run. So, what is the fulfillment of nutrition and the right food menu for football players? Find out and follow the diet of the professional footballers below. Who knows, you are the next Theo Walcott in the future.

What is proper soccer player nutrition like?

The nutritional needs of soccer athletes are actually the same as ordinary people, ranging from carbohydrates, fats, proteins, vitamins, minerals, water, to fiber. What is important, all must remain in balance. Food can be said to be nutritionally balanced when it contains 60-70% of calories, 10-15% carbohydrates, 20-25% protein, fat, and enough vitamins, minerals and water.

The difference is that the athlete's diet must be strictly regulated at all times, including before, during and after the season. This is because a soccer athlete must pay attention to his physical and mental condition so that he can always look excellent in every match. A nutritionally balanced diet plays an important role so that athletes are always ready in their best condition.

A soccer player's nutrition, such as calorie requirements, will vary widely according to age, nutritional status, and training or match period. In general, the calorie needs of soccer athletes are quite high, reaching approximately 4500 kilo calories, or an average of 1.5-2 times greater than that of ordinary people of the same age and physical characteristics.

Why are meal arrangements for soccer players important?

The nutrition of soccer players and the selection of their diet needs to be arranged in such a way that before the match starts, the digestion process is complete so that blood flow is concentrated to the skeletal muscles. This blood flow to the skeletal muscles is intended to distribute the nutrients and oxygen needed when the muscles contract to move quickly, for example kicking a ball. This is intended to maintain and improve the nutritional status and physical condition of players before and during a match

But nutritional adequacy, of course, does not only talk about food. Football players still have to monitor their fluid intake. While competing and afterwards, you still need to stay hydrated with water, fruit juice, or sports drinks to replace the body fluids that are released through sweat to prevent dehydration on the court.

Meanwhile, post-match meal arrangements must contain sufficient energy, especially high carbohydrates to replace the glycogen reserves that have been used during training and competition, which is important for accelerating the recovery process.

The ideal footballer food menu guide

Following the explanation above, this is an overview of the ideal football player's diet for before, during, and after a match - as reported by the Indonesian Ministry of Health and various other sources.

Football player food during the training season

1. Breakfast

05.30

• 1 whole boiled or half-boiled egg
• Sweet tea (1 cup)

07.30

• Medium 1½ plate rice
• Skinless grilled chicken 1 medium piece
• 1 medium schotel macaroni
• Stir-fry green beans, vermicelli, shrimp 1 cup
• 1 cup star fruit juice

10:00 a.m.

• 1 piece of gelatin, biscuit
• 1 cup fruit salad

1. Lunch

12.00 hours

• Medium 2 plate rice
• Yellow seasoned grilled fish 1 medium piece
• Grilled tofu with quail egg and ground beef 1 medium slice
• 1 cup of tamarind vegetables
• Papaya 1 medium slice
• 1 cup sweet tea

16.00 hours

• 1 piece plate
• 1 cup sweet tea

1. Dinner

19.00 hours

• Medium 1½ plate rice
• 1 piece of grilled chicken
• 1 serving of salad, shelled corn, carrots, potatoes
• 1 cup vegetable soup
• Baked potato patties 1 medium slice
• 1 orange

21.00 hours

• 1 piece of lontong noodle
• 1 cup fruit lettuce

22.00 hours

• 1 cup skim milk

The football player's food before competing

1. Dinner menu if you compete at 08.00 in the morning

19.00 hours

• Medium 1½ plate rice
• Pepes 1 serving of anchovy
• 1 cup vegetable soup
• 1 slice of potato patties
• 1 cup sweet orange

22.00 hours

• 1 cup skim milk
• 3 biscuits

06.30 hours

• Toast without margarine filled with jam 3 catch
• Lemon juice or other fruit 1 cup
• 1 cup sweet tea

1. Dinner menu if you compete at 10.00 in the morning

19.00 hours

• Medium 1½ plate rice
• Grilled fish and soy sauce 1 medium slice
• 1 piece of corn fritters
• Cah water spinach 1 cup
• 1 cup sweet tea

21.00 hours

• 1 cup sweet tea

22.00 hours

• 1 cup skim milk
• 3 biscuits

07.00 hours

• Medium 1½ plate rice
• 1 medium egg rolade
• 1 serving of carrot or lettuce
• 1 cup sweet tea

1. Food menu 3-4 hours before competing

• Rice 1 medium plate
• Skinless grilled chicken
• Know the contents of ground beef
• Carrot soup, potato, meatball 1 cup
• 1 cup fruit juice

The football player's food when competing

1. Snack 2-3 hours before competing

• 3 whole wheat biscuits
• 2 slices of jam filled bread
• 4 green bean bakpia

1. Drink 1-2 hours before competing

• Melon juice or other fruit 1 cup
• 1 cup mango or other fruit juice (given in less than one hour before the match)

1. Drinks when competing

• Water or fruit juice
• Isotonic solution (a solution that contains elements of sugar and salt in the form of a drink or can be given ORS)

The football player's food after a match

1. 30 minutes after competing

• Star fruit juice or other fruit 1 cup
• Water

1. One hour after competing

• 1 cup tomato juice
• Snacks or biscuits
• Water

1. Two hours after the match

Athletes are usually given small, but frequent, full meals

• Rice 1 medium plate
• 1 cup of chicken soup
• Orange juice or other fruit 1 cup
• Water

1. Four hours after competing

Four hours after competing, athletes will be given a full meal with a full portion (one portion)

• Medium 1½ plate rice
• 1 item of salted egg
• 1 cup rawon
• Setup 1 cup carrots and baby corn
• Crazy
• 1 piece of prawn cracker
• Coconut water

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