Nutrition advice for Football Players

While the average distance covered by a top-class outfield player during a 90-minute match is over 10,000m, at an average speed of over 7km per hour, these figures do not accurately represent the full demands placed on a player. In addition to running, a player must jump, change direction, tackle, accelerate and decelerate, etc., and each of these individual tasks requires an energy input over and above that required simply to cover a similar distance at a constant speed. Scientific investigation has shown that the true demands on a player can be approximated at roughly 70%VO2max. This is based on evidence of heart rate, sweat loss, increase in body temperature, and depletion of carbohydrate stores within the muscles (intramuscular glycogen).

Nutrition

Every club expects the players to train, but it hardly seems worthwhile insisting on this if the opportunities offered by good nutrition are neglected. One of the key areas where nutrition can have a direct impact on performance is in the area of hydration. There is good evidence that players who become dehydrated are more susceptible to the negative effects of fatigue, including loss of performance and increased risk of injury. There is also growing evidence that excessive sweat losses, especially high salt losses, can be a factor in some of the muscle cramps that affect players in training and competition.

Recently, however, a number of clubs have recognised that hydration is important and that no single strategy suits all players in all environments. This has led to an assessment of individual needs so that a personal drinking strategy can be put in place. This practice appears to have gained ground in American football, where pre-season training typically takes place in extreme heat and involves two sessions per day. In recent years, a number of high-profile fatalities, including that of Korey Stringer in the NFL, have raised the awareness of what can happen when things go seriously wrong. Several of the top English football clubs now have monitoring strategies in place.

front-run·ner

front-run·ner also front·run·ner (frntrnr)

n.
–noun

1.	a person who leads in any competition.

2.	an entrant in a race who breaks to the front immediately and establishes the pace for the field.

3.	an entrant in a race who performs well only when ahead of the field.

Truly madly deeply

sinceramente como loco profundamente le adora nurdiyana-spanish
정말 미치게 깊이 당신을 nurdiyana 사랑하십시오-korean
偽りなく猛烈に深くnurdiyana愛しなさい-japanese
aimez-vraiment follement profondément vous nurdiyana-french
profondamente amilo allineare pazzo nurdiyana-italian
echt gek diep liefde u nurdiyana-dutch
поистине сумашедше глубоки полюбите вас nurdiyana-russian

for you Nurdiyana..

Take a breath I pull myself together Just another step until I reach the door You’ll never know the way it tears me up inside to see you
I wish that I could tell you something and take it all away
Sometimes I wish I could save you And there’s so many things that I want you to know
I won’t give up till it’s over If it takes you forever I want you to know
When I hear your voice It's drowning into whispers You're just skin and bones There’s nothing left to take No matter what I do I can’t make you feel better
If only I could find the answer To help me understand
That if you fall, stumble down I’ll pick you up off the ground If you lose faith in you I’ll give you strength to pull through Tell me you won't give up cause I’ll be waitingOh you know I’ll be there for you

Soccer nutrition

Do you work hard but don't eat right? Research has shown that soccer players that eat right tend to do significantly better in certain aspects of a game. Proper sports nutrition combined with excellent training habits will boost your game to the top. Invest the time and energy into moving your game to the next level.

Soccer nutrition consists of the proper mix of nutrients. You must eat lots of carbohydrates in soccer nutrition. Trying to play soccer on a low carbohydrate diet could result in fatigue setting in much sooner than you want. Another part of soccer nutrition is to eat proteins and fats. Just try to keep to the healthy type of all types of food as much as possible. Skip good soccer nutrition and you results in games could be diminished significantly.

4-5-1

4-5-1 could be seen as a defensive formation, however if the two midfield wingers play a more attacking role it can be likened to 4-3-3. The formation can be used to grind out 0-0 draws or preserve a lead, as the packing of the centre midfield makes it difficult for the opposition to build-up play. Because of the 'closeness' of the midfield, the opposing team's forwards will often be starved of possession. However, due to the lone striker, the centre of the midfield does have the responsibility of pushing forward as well. The defensive midfielder will often control the pace of the game. A modification of this formation is also used by José Mourinho's Chelsea F.C. side. This modified version is the 4-1-4-1 where only one striker is used and the wingers are given the responsibility of moving the ball forward and attacking. A holding midfielder is also positioned in front of the back four. This provides freedom for the rest of the team to move forward and attack as the defense will be "protected" by the holding midfielder.

Teams that used this formation

* Norwegian national team with great success in the early/mid-90s.
* Liverpool FC, 2005 UEFA Champions League winner (with Steven Gerrard as the playmaker of the team)
* Arsenal FC, frequently during the 2005-2006 season with Cesc Fabregas as a playmaker and henry as the lone striker
* Italy, 2006 FIFA World Cup winners
* Olympique Lyonnais, Ligue 1 Winners 2001/02 2002/03 2003/04 2004/05 2005/06