Find out how to power your potential through healthy eating.

World Food Day took place last October 16th, a key date for raising awareness of our eating habits. From Campus Experience Real Madrid Foundation, we want to stress the importance of an active life and a healthy diet. Both aspects are key to maintaining a good state of health and high performance in sports and for this reason, Campus Experience integrates nutritional education among its main areas of work.

Eating foods that provide optimal coverage of the required nutrients of a football player/player is essential to achieve proper development and growth, both physically and intellectually. Our athletes need to be more aware of this requirement, because in the football practices muscles need a sufficient supply of energy to function and perform. The diet of a child athlete must adapt to the extra energy consumption derived from the physical activity and comply with adequate hydration. Eating has a high impact on football and therefore, good nutrition will lead to success and reduce the risks of illness or injury.

Football-focused nutrition should be controlled before, during, and after training or competition.The nutritional routine before soccer practice is essential to minimize the feeling of fatigue, during to take advantage of your performance and at the end to achieve a proper recovery. 

  1. BEFORE: food focused on the establishment of a nutrient reserve. With a margin of 3 hours before physical activity, this intake should meet the goal of providing maximum energy and be easily digestible. Rich in carbohydrates, proteins and fats, and always avoiding simple sugars. Also, before the match it is essential to give prominence to hydration.
  2. DURING: the key to this stage is hydration. Try to take advantage of any pause to drink water. And during half-time, it is considered ideal to include simple carbohydrates to recharge your fuel and avoid exhaustion.
  3. AFTER: at this stage, it is essential to rehydrate and recharge nutrients through proteins that promote muscle recovery.

In football, consistency is the key to an excellent performance in every way. Respecting food only on the day of competition or a few days before is very important but not enough. Therefore, to become a great football player, healthy and balanced eating must be constant, every day. Football is a demanding and intense sport, remember that good nutrition is the secret to success!

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