#eatrightplayright

This is probably the most important question: why should I eat right? Ryan Giggs, at 40 years old, was playing at an elite level, even by professional standards, until May of this year. At such age, to be able to maintain the physical and mental demand is a pressuring thing. Giggs did this through caring for his body through all sorts of ways: diet, sleep, exercise, and meditation. Eating right improves strength and conditioning, increases energy levels, decreases healing and recovery time and reduces the risk of injury.

Most of the time after matches or practices, us athletes don’t feel hungry. This is a problem because there is a 30-minute window after exercise in which out bodies are most receptive to nutrients. In this time we can have a small meal consisting of carbohydrates, proteins, and fats to replenish our energy and rebuild our muscles.

There is no exact answer when it comes to what we should eat before a match or practice because our bodies are all unique. Prior to an intense workout (whether it’s a match or practice), it is recommended to consume between 500~1000 calories.  These calories should come mostly in the form of complex carbohydrates since they are easier to digest than protein and fats. Many football teams now have a team meal about 4 hours prior to kickoff consisting of chicken and pasta. Since the food is emptied from the stomach in 2~3 hours this is an ideal timeframe to eat. Avoid high sugar content food in this time since they cause energy peaks and crashes.

Although there is no proof that more vitamins enhances an athlete’s performance, there is no question that minerals such as calcium and iron are important to the body. Calcium makes our bones stronger so we don’t fracture an arm every time we go in for a tackle. Iron carries oxygen through our blood to different parts of the body, but excess iron can cause constipation. To relieve this, fruits, vegetables and whole grains should be eaten.

When choosing your food, it is important to remember that the calorie count is not the amount of fat; calories are the amount of energy in the food. Whatever energy is not used is then turned to fat, so it is important to remember the income calories shouldn’t be excessively more than the expended calories. An average male expends 2000~2500 calories per day so any more calories than this would result in weight gain and any less calories than this would result in weight loss.

What exactly makes a sports drink a sports drink? How exactly does it benefit us? If at all? Other than the obvious “they hydrate us”, many sports drinks contain electrolytes, replacing the ones lost through sweating, and frankly spitting. Sports drinks also maintain blood sugar levels, so there are no energy peaks and crashes. Sports drinks consumed starting from warm-up, not hours before kickoff because your muscles don't need it hours before you're in a high-intensity match or practice.

You’ve definitely heard this one before: stay hydrated. Without a doubt, this is important; our bodies are 70% water. Being dehydrated by only 2% will begin to affect your concentration and mental performance. Hydration for a game doesn’t begin during warm ups, but before warm-ups. Come to your event hydrated, and replenish any lost fluids as best you can. When doing so, avoid high sugar content drinks because they cause energy peaks and crashes, dehydration, and even cramping. Another thing to be cautious of are caffeinated drinks: caffeine increases urine production, which can lead to dehydration.

Microwave Popcorn – Contains unhealthy fats, high sodium content