A healthy diet is essential for any athlete. The better quality of food you

eat the better performance you will get from the body.

 

There are three sources of energy in food:

1. FATS

2. PROTEINS

3. CARBOHYDRATES

4. FAT

Found in meats, dairy products, eggs, nuts & oils contain the most

Energy.

_ only beneficial for low intensity exercise, such as jogging

_ Too much fat is not good for your health

_ cut down on junk food such as, fatty meats and dairy products

_ Bake grill/broil, and boil rather than fry

PROTEINS

Found in fish, meats, vegetables, and dairy products

_ Help muscle building and strength that is essential for players

_ Protein has proven difficult for the body to be converted in to energy

_ Protein provide only a small percentage of the body's energy

CARBOHYDRATES

Carbohydrates are the best source of energy for the body

_ They provide most of the energy for aerobic and anaerobic activity

_ there are two types of carbohydrates, SIMPLE and COMPLEX

SIMPLE CARBOHYDRATES

Simple carbohydrates are basic sugars, which can be found in fizzy

Drinks, cookies, candy, chocolate, fruit & similar foods

_ The body can convert simple ‘carbs’ to energy very quickly, they are useful for replacing energy which is lost during practice or game

_ If it's not burned off they will be converted to fat in the body

COMPLEX CARBOHYDRATES

Complex carbohydrates are found in foods such as, whole meal bread,

Whole meal pasta, whole potatoes, brown rice, whole meal cereals, and

Vegetables

_ they are not readily converted to fat as simple carbohydrates

CONCLUSION

FOODS TO AVOID ANYTIME BEFORE A MATCH

Any foods with a lot of fat can be very difficult and slow to digest. Fast

Foods, burgers, hotdogs, doughnuts, crisps/potato chips, and candy

Bars are very high in fat and remain in the stomach for a long time.

If you eat these foods as pre-match meals, they will likely be with you during

The match. Avoid or limit eating these foods for your pre-match meal.

DAY’S BEFORE A MATCH

It is important that your body has a good supply of carbohydrates to

Produce the energy it needs

_ Carbo-loading - eat more than your normal amount of complex Carbohydrates for at least two days before a game

_ this ensures that high levels of energy are in the body

_ taking an extra helping of rice or pasta might give you that extra burst of energy on the pitch/field

MATCH DAY

A good balanced meal at least three hours before playing is

Recommended

_ This allows sufficient time for digestion and proper absorption of the

Food in to the body

EXAMPLES OF SUGGESTED PRE-MATCH FOODS

1 hour or less before a match or practice

_ Fruit or vegetable juices e.g. orange, or V-8

_ Fresh fruit such as apples, oranges, peaches, grapes and bananas

_ Energy gels e.g. isotonic energy gel

_ Sports drinks e.g. Gatorade.

2 to 3 hours before a match or practice

_ Fresh fruit

_ Fruit or vegetable juices

_ Bread, bagels

_ Sports drink

3 to 4 hours before a match or practice

_ Fresh fruit

_ Fruit or vegetable juices

_ Bread, bagels

_ Pasta with tomato sauce

_ Baked potatoes

_ Energy bar

_ Cereal with low-fat milk

_ Low-fat yogurt

_ Toast/bread with limited peanut butter, lean meat, or low-fat cheese

_ Sports drink

AFTER THE MATCH

Snack on high ‘carbo’ bars and drinks

_ This will replace the energy lost during the match

_ Follow this up later with a proper meal, high in complex ‘carbs

DRINKS

During practice or a game the body loses a lot of fluid through sweat

and breath and this has to be replaced

 Drinking water is good for re-hydration, but since you’re losing ‘carbos’ As well as fluids, ‘carbo-sports’ drinks are a better option an even better option is isotonic drinks which are specially designed for quick absorption

AVOID CAFFEINATED DRINKS

Although caffeine acts as a stimulant by improving endurance, it can

Have some serious side effects for some people.

Those who are very sensitive to it’s’ effects may experience nausea, muscle

Tremors and headaches. Too much caffeine can result in dehydration, which

Decreases performance.

MATCH DAY

The amount of fluid to drink before a game varies

_ it is important not to drink to the stage where you are bloated

_ Drink about 3 or 4 mouthfuls of water or ‘carbo-sports’ drink after the

Warm-up, about 5 minutes before kick off

AT HALF TIME

Drink around 3-quarters of a pint

AFTER THE MATCH

Drink at least 100-200 grams/3-7 fluid oz of fluid

PRACTICE

Stop every 20-30 minutes or so for a drink

 

On behalf of the SoccerTutor  team UK www.soccertutor.com


 

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Champions League Livescores

 
 
 
 
Group A
Sep 14 19:45
Twente
2 - 2
Inter
FT
Group A
Sep 14 19:45
Werder
2 - 2
Tottenham
FT
Group B
Sep 14 19:45
Lyon
1 - 0
Schalke 04
FT
Group B
Sep 14 19:45
Benfica
2 - 0
Hapoel TA
FT
Group C
Sep 14 19:45
Bursaspor
0 - 4
Valencia
FT
Group C
Sep 14 19:45
Man. Utd
0 - 0
Rangers
FT
Group D
Sep 14 19:45
Barcelona
5 - 1
Panathinaikos
FT
Group D
Sep 14 19:45
København
1 - 0
Rubin
FT
Group E
Sep 15 19:45
CFR Cluj
2 - 1
Basel
FT
Group E
Sep 15 19:45
Bayern
2 - 0
AS Roma
FT
Group F
Sep 15 19:45
Žilina
1 - 4
Chelsea
FT
Group F
Sep 15 19:45
Marseille
0 - 1
Spartak
FT
Group G
Sep 15 19:45
AC Milan
2 - 0
Auxere
FT
Group G
Sep 15 19:45
Real
2 - 0
Ajax
FT
Group H
Sep 15 19:45
Arsenal
6 - 0
SC Braga
FT
Group H
Sep 15 19:45
Shakhtar
1 - 0
Partizan
FT
Group E
Sep 28 19:45
Basel
0 - 0
Bayern
Group E
Sep 28 19:45
AS Roma
0 - 0
CFR Cluj
Group F
Sep 28 19:45
Spartak
0 - 0
Žilina
Group F
Sep 28 19:45
Chelsea
0 - 0
Marseille
Group G
Sep 28 19:45
Ajax
0 - 0
AC Milan
Group G
Sep 28 19:45
Auxere
0 - 0
Real
Group H
Sep 28 19:45
SC Braga
0 - 0
Shakhtar
Group H
Sep 28 19:45
Partizan
0 - 0
Arsenal
Group A
Sep 29 19:45
Inter
0 - 0
Werder
Group A
Sep 29 19:45
Tottenham
0 - 0
Twente
Group B
Sep 29 19:45
Schalke 04
0 - 0
Benfica
Group B
Sep 29 19:45
Hapoel TA
0 - 0
Lyon
Group C
Sep 29 19:45
Valencia
0 - 0
Man. Utd
Group C
Sep 29 19:45
Rangers
0 - 0
Bursaspor
Group D
Sep 29 19:45
Rubin
0 - 0
Barcelona
Group D
Sep 29 19:45
Panathinaikos
0 - 0
København
Group E
Oct 19 19:45
AS Roma
0 - 0
Basel
Group E
Oct 19 19:45
Bayern
0 - 0
CFR Cluj
Group F
Oct 19 19:45
Marseille
0 - 0
Žilina
Group F
Oct 19 19:45
Spartak
0 - 0
Chelsea
Group G
Oct 19 19:45
Ajax
0 - 0
Auxere
Group G
Oct 19 19:45
Real
0 - 0
AC Milan
Group H
Oct 19 19:45
SC Braga
0 - 0
Partizan
Group H
Oct 19 19:45
Arsenal
0 - 0
Shakhtar
Group A
Oct 20 19:45
Inter
0 - 0
Tottenham
Group A
Oct 20 19:45
Twente
0 - 0
Werder
Group B
Oct 20 19:45
Lyon
0 - 0
Benfica
Group B
Oct 20 19:45
Schalke 04
0 - 0
Hapoel TA
Group C
Oct 20 19:45
Man. Utd
0 - 0
Bursaspor
Group C
Oct 20 19:45
Rangers
0 - 0
Valencia
Group D
Oct 20 19:45
Barcelona
0 - 0
København
Group D
Oct 20 19:45
Panathinaikos
0 - 0
Rubin
Group A
Nov 02 19:45
Werder
0 - 0
Twente
Group A
Nov 02 19:45
Tottenham
0 - 0
Inter
Group B
Nov 02 19:45
Benfica
0 - 0
Lyon
Group B
Nov 02 19:45
Hapoel TA
0 - 0
Schalke 04
Group C
Nov 02 19:45
Valencia
0 - 0
Rangers
Group C
Nov 02 19:45
Bursaspor
0 - 0
Man. Utd
Group D
Nov 02 19:45
Rubin
0 - 0
Panathinaikos
Group D
Nov 02 19:45
København
0 - 0
Barcelona
Group E
Nov 03 19:45
CFR Cluj
0 - 0
Bayern
Group E
Nov 03 19:45
Basel
0 - 0
AS Roma
Group F
Nov 03 19:45
Chelsea
0 - 0
Spartak
Group F
Nov 03 19:45
Žilina
0 - 0
Marseille
Group G
Nov 03 19:45
AC Milan
0 - 0
Real
Group G
Nov 03 19:45
Auxere
0 - 0
Ajax
Group H
Nov 03 19:45
Partizan
0 - 0
SC Braga
Group H
Nov 03 19:45
Shakhtar
0 - 0
Arsenal
Group E
Nov 23 18:45
AS Roma
0 - 0
Bayern
Group E
Nov 23 18:45
Basel
0 - 0
CFR Cluj
Group F
Nov 23 18:45
Chelsea
0 - 0
Žilina
Group F
Nov 23 18:45
Spartak
0 - 0
Marseille
Group G
Nov 23 18:45
Auxere
0 - 0
AC Milan
Group G
Nov 23 18:45
Ajax
0 - 0
Real
Group H
Nov 23 18:45
SC Braga
0 - 0
Arsenal
Group H
Nov 23 18:45
Partizan
0 - 0
Shakhtar
Group A
Nov 24 18:45
Inter
0 - 0
Twente
Group A
Nov 24 18:45
Tottenham
0 - 0
Werder
Group B
Nov 24 18:45
Hapoel TA
0 - 0
Benfica
Group B
Nov 24 18:45
Schalke 04
0 - 0
Lyon
Group C
Nov 24 18:45
Valencia
0 - 0
Bursaspor
Group C
Nov 24 18:45
Rangers
0 - 0
Man. Utd
Group D
Nov 24 18:45
Rubin
0 - 0
København
Group D
Nov 24 18:45
Panathinaikos
0 - 0
Barcelona
Group A
Dec 07 18:45
Werder
0 - 0
Inter
Group A
Dec 07 18:45
Twente
0 - 0
Tottenham
Group B
Dec 07 18:45
Benfica
0 - 0
Schalke 04
Group B
Dec 07 18:45
Lyon
0 - 0
Hapoel TA
Group C
Dec 07 18:45
Bursaspor
0 - 0
Rangers
Group C
Dec 07 18:45
Man. Utd
0 - 0
Valencia
Group D
Dec 07 18:45
Barcelona
0 - 0
Rubin
Group D
Dec 07 18:45
København
0 - 0
Panathinaikos
Group E
Dec 08 18:45
CFR Cluj
0 - 0
AS Roma
Group E
Dec 08 18:45
Bayern
0 - 0
Basel
Group F
Dec 08 18:45
Žilina
0 - 0
Spartak
Group F
Dec 08 18:45
Marseille
0 - 0
Chelsea
Group G
Dec 08 18:45
Real
0 - 0
Auxere
Group G
Dec 08 18:45
AC Milan
0 - 0
Ajax
Group H
Dec 08 18:45
Shakhtar
0 - 0
SC Braga
Group H
Dec 08 18:45
Arsenal
0 - 0
Partizan
 
 
 
  team games goals points
1. Inter 1 2 - 2 1
2. Tottenham 1 2 - 2 1
3. Werder 1 2 - 2 1
4. Twente 1 2 - 2 1
 
 
Twente
2 - 2
Inter
FT
Sep 14 19:45
Werder
2 - 2
Tottenham
FT
Sep 14 19:45
Inter
0 - 0
Werder
Sep 29 19:45
Tottenham
0 - 0
Twente
Sep 29 19:45
Twente
0 - 0
Werder
Oct 20 19:45
Inter
0 - 0
Tottenham
Oct 20 19:45
Werder
0 - 0
Twente
Nov 02 19:45
Tottenham
0 - 0
Inter
Nov 02 19:45
Inter
0 - 0
Twente
Nov 24 18:45
Tottenham
0 - 0
Werder
Nov 24 18:45
Werder
0 - 0
Inter
Dec 07 18:45
Twente
0 - 0
Tottenham
Dec 07 18:45
  team games goals points
1. Benfica 1 2 - 0 3
2. Lyon 1 1 - 0 3
3. Schalke 04 1 0 - 1 0
4. Hapoel TA 1 0 - 2 0
 
 
Lyon
1 - 0
Schalke 04
FT
Sep 14 19:45
Benfica
2 - 0
Hapoel TA
FT
Sep 14 19:45
Schalke 04
0 - 0
Benfica
Sep 29 19:45
Hapoel TA
0 - 0
Lyon
Sep 29 19:45
Lyon
0 - 0
Benfica
Oct 20 19:45
Schalke 04
0 - 0
Hapoel TA
Oct 20 19:45
Benfica
0 - 0
Lyon
Nov 02 19:45
Hapoel TA
0 - 0
Schalke 04
Nov 02 19:45
Hapoel TA
0 - 0
Benfica
Nov 24 18:45
Schalke 04
0 - 0
Lyon
Nov 24 18:45
Lyon
0 - 0
Hapoel TA
Dec 07 18:45
Benfica
0 - 0
Schalke 04
Dec 07 18:45
  team games goals points
1. Valencia 1 4 - 0 3
2. Man. Utd 1 0 - 0 1
3. Rangers 1 0 - 0 1
4. Bursaspor 1 0 - 4 0
 
 
Man. Utd
0 - 0
Rangers
FT
Sep 14 19:45
Bursaspor
0 - 4
Valencia
FT
Sep 14 19:45
Rangers
0 - 0
Bursaspor
Sep 29 19:45
Valencia
0 - 0
Man. Utd
Sep 29 19:45
Man. Utd
0 - 0
Bursaspor
Oct 20 19:45
Rangers
0 - 0
Valencia
Oct 20 19:45
Bursaspor
0 - 0
Man. Utd
Nov 02 19:45
Valencia
0 - 0
Rangers
Nov 02 19:45
Valencia
0 - 0
Bursaspor
Nov 24 18:45
Rangers
0 - 0
Man. Utd
Nov 24 18:45
Bursaspor
0 - 0
Rangers
Dec 07 18:45
Man. Utd
0 - 0
Valencia
Dec 07 18:45
  team games goals points
1. Barcelona 1 5 - 1 3
2. København 1 1 - 0 3
3. Rubin 1 0 - 1 0
4. Panathinaikos 1 1 - 5 0
 
 
Barcelona
5 - 1
Panathinaikos
FT
Sep 14 19:45
København
1 - 0
Rubin
FT
Sep 14 19:45
Rubin
0 - 0
Barcelona
Sep 29 19:45
Panathinaikos
0 - 0
København
Sep 29 19:45
Panathinaikos
0 - 0
Rubin
Oct 20 19:45
Barcelona
0 - 0
København
Oct 20 19:45
Rubin
0 - 0
Panathinaikos
Nov 02 19:45
København
0 - 0
Barcelona
Nov 02 19:45
Panathinaikos
0 - 0
Barcelona
Nov 24 18:45
Rubin
0 - 0
København
Nov 24 18:45
Barcelona
0 - 0
Rubin
Dec 07 18:45
København
0 - 0
Panathinaikos
Dec 07 18:45
  team games goals points
1. Bayern 1 2 - 0 3
2. CFR Cluj 1 2 - 1 3
3. Basel 1 1 - 2 0
4. AS Roma 1 0 - 2 0
 
 
CFR Cluj
2 - 1
Basel
FT
Sep 15 19:45
Bayern
2 - 0
AS Roma
FT
Sep 15 19:45
AS Roma
0 - 0
CFR Cluj
Sep 28 19:45
Basel
0 - 0
Bayern
Sep 28 19:45
AS Roma
0 - 0
Basel
Oct 19 19:45
Bayern
0 - 0
CFR Cluj
Oct 19 19:45
Basel
0 - 0
AS Roma
Nov 03 19:45
CFR Cluj
0 - 0
Bayern
Nov 03 19:45
Basel
0 - 0
CFR Cluj
Nov 23 18:45
AS Roma
0 - 0
Bayern
Nov 23 18:45
Bayern
0 - 0
Basel
Dec 08 18:45
CFR Cluj
0 - 0
AS Roma
Dec 08 18:45
  team games goals points
1. Chelsea 1 4 - 1 3
2. Spartak 1 1 - 0 3
3. Marseille 1 0 - 1 0
4. Žilina 1 1 - 4 0
 
 
Žilina
1 - 4
Chelsea
FT
Sep 15 19:45
Marseille
0 - 1
Spartak
FT
Sep 15 19:45
Spartak
0 - 0
Žilina
Sep 28 19:45
Chelsea
0 - 0
Marseille
Sep 28 19:45
Marseille
0 - 0
Žilina
Oct 19 19:45
Spartak
0 - 0
Chelsea
Oct 19 19:45
Žilina
0 - 0
Marseille
Nov 03 19:45
Chelsea
0 - 0
Spartak
Nov 03 19:45
Chelsea
0 - 0
Žilina
Nov 23 18:45
Spartak
0 - 0
Marseille
Nov 23 18:45
Marseille
0 - 0
Chelsea
Dec 08 18:45
Žilina
0 - 0
Spartak
Dec 08 18:45
  team games goals points
1. AC Milan 1 2 - 0 3
2. Real 1 2 - 0 3
3. Ajax 1 0 - 2 0
4. Auxere 1 0 - 2 0
 
 
AC Milan
2 - 0
Auxere
FT
Sep 15 19:45
Real
2 - 0
Ajax
FT
Sep 15 19:45
Auxere
0 - 0
Real
Sep 28 19:45
Ajax
0 - 0
AC Milan
Sep 28 19:45
Real
0 - 0
AC Milan
Oct 19 19:45
Ajax
0 - 0
Auxere
Oct 19 19:45
AC Milan
0 - 0
Real
Nov 03 19:45
Auxere
0 - 0
Ajax
Nov 03 19:45
Ajax
0 - 0
Real
Nov 23 18:45
Auxere
0 - 0
AC Milan
Nov 23 18:45
AC Milan
0 - 0
Ajax
Dec 08 18:45
Real
0 - 0
Auxere
Dec 08 18:45
  team games goals points
1. Arsenal 1 6 - 0 3
2. Shakhtar 1 1 - 0 3
3. Partizan 1 0 - 1 0
4. SC Braga 1 0 - 6 0
 
 
Arsenal
6 - 0
SC Braga
FT
Sep 15 19:45
Shakhtar
1 - 0
Partizan
FT
Sep 15 19:45
Partizan
0 - 0
Arsenal
Sep 28 19:45
SC Braga
0 - 0
Shakhtar
Sep 28 19:45
SC Braga
0 - 0
Partizan
Oct 19 19:45
Arsenal
0 - 0
Shakhtar
Oct 19 19:45
Partizan
0 - 0
SC Braga
Nov 03 19:45
Shakhtar
0 - 0
Arsenal
Nov 03 19:45
Partizan
0 - 0
Shakhtar
Nov 23 18:45
SC Braga
0 - 0
Arsenal
Nov 23 18:45
Shakhtar
0 - 0
SC Braga
Dec 08 18:45
Arsenal
0 - 0
Partizan
Dec 08 18:45
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