Soccer is a very energy consuming game. The levels of adrenaline shoots up within a few minutes from the starting the game, thus soccer players have to meet their daily demands of the body to keep fit and healthy for soccer. Soccer players should eat and run like athletics, they should ensure they have skeletal muscles that are strong and supportive of the game.
The skills required in soccer game are quiet similar to that of athletics. What make soccer different are the sudden energy requirements as in sudden sprints. So the body has to pause, move, accelerate, change directions, in a very abrupt and instant manner. Thus, the exercise involved in a soccer game depletes the energy reserves faster and larger than the same amount of exercise done outside the game. Therefore, a soccer player remains half starved every moment due to aggressive and intense game. The skeletal muscles require a rich amount of carbohydrates as the stored energy is in the form of glycogen. High glycogen reserves ensure the gamer to be active and fit for the game. If they do not have sufficient carbohydrate reserve, they will go formless in the second half of the game as their efficiency gets reduced by about 50%. Studies show that glycogen deprived players when playing against high glycogen players, walk rather than sprinting as the game continues.
Meeting The Energy Requirements
It is always better to keep carbo drinks handy during the contest. That is why, players require drinking glucose ensures they defend the ground better so that goals are reduced and score better, this difference in more prominent in the second half of the game. One of the study showed that there was a 30 % increase in the distance covered at high speed with players who were provided with glucose solution before the start of the game and at half times. It is recommended that they drink at least 12 to 14 ounces of drinks that can provide 30 grams of glucose 10 to 15 minutes before the commencement of the match. The same amount may be had at half times. This will keep them ready for the challenges of a soccer game.
Diet And Exercise Plan
What a soccer player eats is also important. A small meal that covers around 600 calories 2 hours prior to the game will bring the energy boost in them. This can be obtained by eating 4 slices of bread and 6 bananas. When the game is a few days ahead, the exercise and weight training should be slowly minimized and consume 16 to 18 calories per lb body weight. This will make sure that there is no carbohydrate depletion. It is important that the players start with a high carbo plan that includes 3 regular means and 2 to 4 high carbo snacks each day. Fluid intake is also very essential as there is severe sweating and loss of body should be compensated with sufficient fluid intake. Sports drink and enough water will keep the loss of electrolytes and water in check.