Football is the world's most popular sport played with two separate teams with 11 players on each team. Although the needs of the players vary due to different positions within the team, the planned intake of macronutrients, planning of hydration, and the use of necessary and non-prohibited supplements are very important for the improvement of the players' performance and recovery.
Football is an industry thanks to broadcasters, advertisements and sponsors. As it became more popular, the competition between players and teams gradually increased. Increasing competition has also caused football clubs to take on a more professional, multidisciplinary structure. In other words, the coach, dietitian and sports physician work together to ensure that a football player reaches maximum performance.
Creating a nutrition plan for football players is a complex process. Increasing number of matches, away matches, pre-season, during-season, post-season and even pre-match, during-match and post-match nutrition should be planned carefully according to nutritional needs.
Energy Needs
Energy needs and expenditure in football; It varies greatly depending on the player's height, weight and body composition, training load, position and environmental conditions. The average energy expenditure for a match is estimated to be approximately 1107 kcal, while in training it is thought that 3442 to 3824 kcal are spent per day.
Energy needs increase the most during the preparation period and are relatively less during the competition period and transition period. If football players do not pay attention to their energy intake during the transition period (off season), they may experience an increase in weight and body fat.
Carbohydrates
Carbohydrates (CHO) are used in sports in general and in football in particular. is vital because muscle glycogen is the primary fuel source for energy production in a match. It is important for football players to meet their daily carbohydrate needs in order to replenish glycogen stores and ensure post-exercise recovery.
Protein
Muscle breakdown and protein damage increases in football players due to increasing exercise intensity and duration. Using proteins in the right amount and time accelerates the recovery process and reduces protein breakdown. �r.
Hydration
When the core body temperature rises during the match, the basic mechanism of balancing the heat increase is sweating. Water, sodium, etc. lost through sweat. It varies greatly between individuals and varies depending on environmental conditions, body weight, players' positions and playing styles, and the total time spent on the field. Lost water and minerals must be replaced.
Fats
Fat intake is essential for health, and a very low-fat diet reduces the absorption of fat-soluble vitamins and glycogen storage in muscle. reduces. The amount of fat required for a football player depends largely on the training situation and the athlete's goals
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