NUTRITION OF THE FOOTBALL PLAYER, AFTER THE GAME

Feeding After the Game

Many people tend to make some mistakes as regards the post-match nutrition. In recent years - fortunately! - you no longer hear, as it happened a few years ago, that for a few hours after the end of the match you don't he must neither drink nor eat. Supporters of fasting claimed that the organism was tired from the effort of the game and that it had to wait until it had partially recovered before subjecting it to another task such as that of digestion; their first mistake was to not understand that the organs the most interested are different (those of the locomotor system on the one hand, those of the digestive system on the other) and that therefore it makes no sense to think that there is a sum of fatigue; the second mistake was not realizing that some components of the effort of the game are recovered more quickly by drinking and eating. If, however, it is true that today it is no longer said not to drink or eat for a few hours, it is also true that some diets are recommended that leave very few choices, that are extremely punitive and that do not give any practical advantage to the player who uses.

Because there may be no appetite after the game (but there is no lack of thirst ...)

It is true, in any case, that, as soon as the game is over (and sometimes for a few tens of minutes after the end of it), some players have no appetite at all; the commitment of 90 minutes, in fact, determines the increase. in the blood of catecholamines, endorphins and other hormones, the effect of which is precisely the disappearance of hunger.This factor should not alarm us because the most important thing is to hydrate, choosing drinks that also bring a few tens of grams of sugar.
Almost all the players, moreover, are already thirsty at the end of the game, to an extent that usually increases as a function of the sweat produced, therefore also of the air temperature, humidity and solar radiation. In my opinion it is It is important to start drinking immediately - better in limited but frequent quantities, possibly preferring the special drinks with mineral salts to pure water - since the recovery of the water takes a long time (even a few hours if the losses were greater than 3 liters), also considering that a dehydrated and salt deficient individual is more prone to various types of disorders.

The snack and dinner after the game

If the game ends in mid-afternoon, a few tens of minutes after it you can have a snack based, for example, on solid foods (bread or rusks with jam or honey; biscuits; apple tart or jam pie. or other sweets without cream or creams; fresh fruit) with a drink (tea, fruit smoothie). As for dinner, the goal must be to consume many carbohydrates, few proteins and very few fats; therefore, first courses should be preferred, even in abundant quantities, based on pasta or rice, preferably with little seasoning (fats fried or cooked for a long time, in any case, they should always be avoided). The second course can also be limited to small portions, while raw or cooked vegetables should not be missing, as well as a dessert (fruit ice cream, desserts without cream or creams) Thirst should be quenched with water, or possibly with citrus juices or fruit smoothies; spirits should be limited to a little beer or a little wine.

Bibliography: Dr. ENRICO ARCELLI - Practical suggestions for a healthy and rational nutrition of the player

This article is not intended to be a compulsory diet, each subject is separate and the variables that affect physical and psychological activity are many. What you see above are simple advice from experience and from the teachings received over the years. The best connoisseurs of yourself are you, therefore also the best judges.