Introduction to Nutrition – International Football Athletes
Nutrition has long been an underrated concept. One does not eat to survive, it is the foundation of a thriving life as it has the power to prevent disease, enables the body to function efficiently and enhances well-being overall. Every meal is an opportunity to a healthier version of oneself and especially when trying to understand how nutrition affects performance.
An athlete’s ultimate goal is to perform optimally during match day though it is only as effective as maintaining an optimal nutritional schedule throughout their training. Fuelling and hydration are key for performance and recovery. Its components are the well-known macronutrients and micronutrients.
On the one hand, there are macronutrients: carbohydrates, proteins and fats. Carbohydrates or carbs, are the energy providers to move and exercise at a moment’s notice. They can be found in foods like pasta, rice, oats or fruit. Proteins (chicken, milk, fish or eggs) are the muscle’s building blocks as well as having a key role in optimal enzyme and hormonal function . As for fats, due to their slower breakdown process, they are specialised in providing energy supplies for the long-term as well as holding an important role in protecting the immune and digestive system (olive oil, avocado, or nuts).
On the other hand, micronutrients are essential vitamins and minerals that support countless processes within the body such as energy production, muscle function and recovery, reduce inflammation, support bone strength and immune function as well as enhance cognitive function. A few examples are the well-known Vitamin D, Potassium, B12 or Omega-3s.
Along with adequate hydration planning, these basic components found in a range of everyday foods impact as well one’s overall body composition through growth and development and general health such as quality sleep habits. Extensive research has also identified the risks of poor energy intake on the body, some of these being diminished neurological, cardiovascular, immunological, metabolic or GI function.
The question arising now is, is it as simple as grouping athletes together and simply telling them what they should all eat? Every single athlete is different thus their needs can vary according to their height, age, weight, load demands or playing position. In order to identify the specific nutritional needs, it is first estimated the total daily energy expenditure, understanding concepts such as how much the body spends (basal metabolic rate or BMR) and the physical activity levels (or PAL). These factors are then used to form individualised nutritional plans for each athlete, always considering dietary restrictions (allergies or religious guidelines) and personal preference. Nowadays, there are several tracking applications to ensure accurate meal planning.
P3RFORM is our trusted partner to provide excellent personalised and adaptable nutritional advice, as well as guidance on building high quality meals, specific pre- & post-training snacks to optimize fuelling and recovery, match-day performance recommendations as well as educates on the best supplements and how to acquire and use safely. P3RFORM also steps up brilliantly when our international football athletes at NYSA require alternative nutritional advice such as post-injury rehabilitation meal planning to optimize recovery, or when needing to cope and thrive through demanding training sessions while endeavouring Ramadan.