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Nên và không nên ăn gì trước khi đá bóng ?


Bóng đá là môn thể thao tiêu hao sức lực rất lớn. Ngoài chế độ tập luyện khắt khe nhằm làm quen với cường độ vận động lớn, các cầu thủ cũng phải thực hiện đúng chế độ dinh dưỡng tiêu chuẩn. Có khi nào bạn tự hỏi, họ ăn gì trước khi đá bóng mà có một thể lực dẻo dai trong suốt 90 phút thi đấu?

Trước khi đá bóng nên ăn gì?

Với cường độ vận động liên tục trên sân, bóng đá tiêu tốn rất nhiều calo. Vì thế, môn thể thao này đòi hỏi người tham gia phải có một thể lực dẻo dai. Các chuyên gia dinh dưỡng đã nghiên cứu, 350 là số lượng calo mà một cầu thủ đốt cháy trong 30 phút tham gia thi đấu. Vì thế, trước mỗi trận đấu, cầu thủ đều phải bổ sung chất dinh dưỡng bằng bữa ăn giàu calo để có thể duy trì thể trạng tốt nhất khi thi đấu.

Cầu thủ của đội tuyển Việt nam trong một bữa ăn

Chuyên gia khuyên rằng, chất dinh dưỡng cần phải cung cấp trong khẩu phần ăn của cầu thủ trước khi ra sân là Carbohydrate. Protein và chất béo là hai chất nên sử dụng hạn chế vì nó tác động không tốt đến thể lực. Hai chất dinh dưỡng này để chuyển thành năng lượng phải mất nhiều giờ đồng hồ.

👉 Xem thêm: Cách làm thủ môn giỏi – Kỹ thuật bắt bóng của thủ môn

Carbohydrate chuyển đổi thành năng lượng dưới dạng carbohydrates phức tạp và carbohydrates đơn giản. Chúng ta có thể tìm thấy carbohydrates đơn giản có trong đường, trái cây và mật ong. Carbohydrates phức tạp chuyển đổi từ mì ống, khoai tây, ngũ cốc nguyên hạt và bánh mì,…

Những thực phẩm rất tốt cho thể lực cầu thủ trước khi ra sân

Những loại trái cây có tác dụng tốt với dạ dày, giàu hydrocacbon. Do đó, sẽ thật thiếu sót nếu không đưa sinh tố hay nước ép vào danh sách những thực phẩm cần sử dụng. Món tráng miệng hay các bữa ăn nhẹ nên sử dụng sandwich, bơ đậu phộng. Đây là hai thực phẩm giàu glucogen và carbohydrate.

Trong bữa sáng của các cầu thủ thường có sữa chua không béo hoặc ít béo. Sữa chua giúp tiêu hóa tốt và giàu protein và carbohydrate. Phomat cũng là gợi ý cho bữa ăn trước khi đá bóng. Phomat hội tủ đủ ba chất dinh dưỡng là protein, chất béo và carbohydrate. Lựa chọn tuyệt vời nhất là kết hợp bánh mì với phomat.

Đừng quên bổ sung ngũ cốc trong khẩu phần ăn của mình

Những loại thực phẩm nào các cầu thủ không nên sử dụng trước trận đấu?

Sau khi tìm hiểu cầu thủ ăn gì trước khi đá bóng, chúng ta cũng cần biết những loại thực phẩm không nên dùng trước khi ra sân của cầu thủ. Danh sách những thực phẩm hạn chế và không nên sử dụng là đồ ăn sẵn, chất kích thích, đồ có gas, thực phẩm nhiều dầu mỡ,…

Những thực phẩm có chứa nhiều đường dễ gây hiện tượng mỏi mệt. Thực phẩm nhiều dầu mỡ lại khiến khó tiêu, buồn ngủ và mất tập trung. Bên cạnh đó, nước có gas và đồ ăn sẵn càng không được sử dụng vì ảnh hưởng sức khỏe.

Thời gian nghỉ giữa hiệp là lúc những cầu thủ bổ sung lượng dinh dưỡng thiếu hụt trong 45 phút thi đấu ban đầu. Tuy nhiên, thời gian nghỉ giữa hiệp khá ngắn, các sản phẩm như hạt ngũ cốc, ăn trái cây hay uống một lượng nước vừa đủ sẽ giúp các cầu thủ phục hồi thể lực.

Ăn gì trước khi đá bóng và không nên ăn gì là vấn đề mà các chuyên gia dinh dưỡng thể lực sẽ lên kế hoạch dựa trên sức khỏe của cầu thủ. Hy vọng bài viết trên đây đã giải đáp thắc mắc của bạn đọc!


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