NUTRITION – TIPS FOR YOUNG FOOTBALL PLAYERS
With this prospect is exposed in its generality the proper nutrition to be taken in order to avoid the performance degradation when dealing matches or training sessions. All this taking into due consideration both the needs linked to the particular developmental period, both the needs of the school order. The daily calorie needs, which varies according to the size, it is average in a 16-17 age boy of about 2400-2800 kcal distributed as follows.
FRUIT VEGETABLES & VITAMINS + MINERALS
BUTTER, FATS MEAT, TOMATOES, MILK
(ANIMAL FATS)
OLIVE OIL AND SEED, ALMONDS, WALNUTS
(VEGETABLE FATS)
RICE, BREAD, PASTA, POTATOES
(SUGAR COMPOUNDS)
HONEY, FRUIT, MILK
(SIMPLE SUGARS)
MEAT, FISH, MILK, CHEESE
(PROTEIN, ANIMALS)
DRIED VEGETABLES
(VEGETABLE PROTEIN)
Normally training takes place in the afternoon hours range from 15.30 to 18.00 with a three times weekly frequency. Therefore, the time that you have available between the end of school and the training taking into account the return home is reduced to little more than an hour; It is practically impossible that it could take a full meal and balanced, taking into account that this should be consumed at least 3 hours before training.
NUTRITION PROPOSALS
3 hours available before the game at 3 pm
LUNCH
First course: Pasta with tomato sauce or rice seasoned with olive oil
Main course: raw ham as parmesan or lean meat
Side dishes: grilled vegetables
Dessert: Tart with jam
Game or Training after school
breakfast: tea – juice, toast with honey or jam.
Mid-morning: snack during the school period: sandwich, fruit.
Dinner: Integration at will.
Saturday or Sunday MORNING GAME
A good supplementary dinner the previous night to consume at about 19.00
Breakfast at 07.00am
Tea – juice, toast with honey or jam
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