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Football is one of the most popular and demanding sports in Melbourne, Victoria. It requires a lot of stamina and energy to kick the ball. That’s where nutrition comes into play.

Like any other sport, diet plays a crucial role in your overall performance. Choosing the right amount and combination of food can help you stay active, energetic and focused in the field.

Every player should understand his/her personal nutrition level with the help of a professional dietician in Melbourne. Plus, the food choices should be changed across the season and players must follow a strict diet during their training session.

So, here is a complete guide to help understand the importance of nutrition for every sportsman to help them play football properly:

1. Add Carbohydrates to Boost Energy

There is no denying that athletes need plenty of carbohydrates to maintain their energy level high. Football players often rely on glycogen stores for energy and carbs are the perfect example for it.

It fulfills the need for glycogen stores that are depleted during long and heavy training sessions. However, the amount and frequency of carbohydrates to consume will vary depending on the player’s health, body weight and their specific requirements.

You can choose pasta, whole grain breads, rice, potatoes, vegetables and fruits along with minerals, vitamins, fiber and other macro nutrition to keep you with your energy. Believe it or not! A healthy and carb-driven diet can help reduce inflammation and support recovery.

Tip: It is good to avoid white bread, candy, cookies, cakes, high-sugar cereals and juices.

2. Include Protein-Rich Meals and Build Muscle for Your Game

Do not forget to include protein in your diet. Football players need the right portion of clean protein to repair their muscle damage after the hectic training and competition.

Instead of focusing on protein shakes and supplements, such as powders, energy bars, etc, focus on making the right food choices before and after your training or workout.

You should add chicken, lean red meats, dairy products, eggs, and fish into your diets. These already have chain amino acids and BCAAs which can help you build strong muscles.

3. Anti-Inflammatory Fat to Maintain Ideal Weight

You can’t overlook the fact that there are tons of advantages of playing football.

However, there is a misconception that athletes don’t require fat. Yes, consuming too much fat, especially hydrogenated and saturated can cause heart disease and excess calorie intake. This can lead to extreme weight gain.

On the other hand, too little fat can affect the absorption level of nutrition and impact the overall performance. So, eating good fat in moderation is a key.

You can include olive oil, avocado, sunflower seeds, nuts, Omega-3 Fatty Acids, Salmon and tuna fish, flax and chia seeds.

4. Hydration is Important

Dehydration is a serious medical condition that can lead to cramps and serious injuries, especially during the beginning of you training. Make sure you keep yourself hydrated and take breaks whenever necessary.

It is advised to drink 2-3 litres of water daily throughout the day, particularly in summers.

If you are passionate about this sport, join the Football fan club in Melbourne and train yourself for bigger games and competition in Victoria.

Wrapping up

These are the key reasons to help you understand the importance of having carbohydrates, proteins, minerals, vitamins and good fats in your diet. These nutrition play a vital role in boosting your energy, building your muscles and help you stay energetic as a football player.