Meat, protein or carbohydrates?
According to the DFB, if you want to achieve the best results at a soccer game, you should take a few nutrition tips to heart.
Providing the body with optimal nutrients is used to prevent diseases.
A sufficient supply of nutrients is also important for performance, because our brain and muscle cells need energy to solve tasks or master sporting challenges.
"
A good diet increases the strength of the duel as well as the mental alertness and thus protects against injuries
", informs the German Football Association DFB.
The DFB recommends the following as optimal nutrition for active players over the age of 20:
Breakfast
: five to seven hours before the start of the game;
avoiding fried food because it has been in the stomach for too long;
Sausage promotes inflammation in the body and should therefore also not be eaten for breakfast;
better: rely on light and nutritious food such as oatmeal, muesli with yogurt, fruit, egg, omelette and whole grain bread with salmon or cheese;
The first meal shouldn't be too high in carbohydrates, however, because this will drive the blood sugar level up.
Lunch
: three hours before the game;
Foods with an anti-inflammatory effect such as fish or vegetables are ideal;
the DFB names pasta with a lot of tomato sauce, olive oil, a little pepper and mozzarella cheese or potatoes with steamed fish and vegetables as ideal lunch dishes.
Right before the game
: To warm up, the DFB recommends “thin” sports drinks or just still water;
Ten minutes before kick-off you should also drink about 250 milliliters in order to increase the fluid reserve and the amount of energy in carbohydrates, amino acids (protein) and sodium.
At halftime
: According to the recommendation of the DFB, one or two cups of a sports drink should be drunk during the break.
Energy bars can also make sense, it continues.
Above all, a high proportion of sodium protects against cramps.
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