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Sports Nutrition & Ergogenic Aides
Transcript of Sports Nutrition & Ergogenic Aides
High Intensity, Long Duration
- 90 minute game, 45 minute halves
- Official Dimensions of a Soccer Pitch set by Fifa:
Length: minimum 90 m (100 yds) maximum 120 m (130 yds) Width: minimum 45 m (50 yds) maximum 90 m (100 yds)
- Involves running, change of direction, passing, receiving, shooting, heading, tackling etc.
- The average player's run is about 10 miles or 16 Km a game
- Engaged in far less time standing still and shuffling, the midfielder spent the most time
running and sprinting. It was previously found that midfield players covered the largest overall distances
- Midfielders are the most influental players in a soccer game as they do the most running and can change the game off their own boot
- Arm muscles are an important part of the overall strength of a soccer player. Developed biceps, triceps and shoulders will help increase a player's stature that is useful when shielding the ball
- By developing their core players can improve their balance and overall stamina
- The muscles of the thigh include three muscle groups: the anterior, posterior and adductors. These muscles are the powerhouse of the body and provide short bursts of energy to allow players to sprint or maintain a steady jog while playing
- the leg muscles are the muscles that go from below the knee to the ankle. This muscle group supports the vital knee and ankle joints and allows soccer players to sprint, cut quickly and control the muscles of the foot
- are designed to act as a stimulant and give you a quick burst of energy.
- Energy drinks do increase your blood pressure and heart rate. Although this is usually not a problem for most people, those with a heart condition may wish to avoid drinking energy drinks without a doctor's approval.
- An athlete that consumes an energy drink on a regular basis is also more prone to become addicted to the ingredients, which can create a dependency or addiction
- Can also lead to severe dehydration
Carbs provide the energy that fuels muscle contractions. Once eaten, carbohydrates breakdown into smaller sugars (glucose, fructose and galactose) that get absorbed and used as energy. Any glucose not needed right away gets stored in the muscles and the liver in the form of glycogen. Once these glycogen stores are filled up, any extra gets stored as fat.
Pre game feed - Carbs
Athletes need protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimizes carbohydrate storage in the form of glycogen.
Post game feed - Protein