Body composition is very important for a football player. This means that you need to have a low percentage of body fat and good levels of muscle mass. To achieve this, it is important to focus on human nutrition rather than “sports nutrition.”
Being lean is important as body fat needs to be oxygenated. Having high body fat means you have a lower percentage of oxygen to your heart, brain and muscles, which essentially reduces your V02 max. Second, the more fat you have the lower your strength in relation to body weight, which means you have less functional strength and speed on the track. Finally, fat is not just an ugly inactive reservoir of energy sitting on your love handles. 
Fat releases a ยอดนักเตะชาย that can affect your appetite; and create inflammation and insulin resistance. They release chemicals that clot your blood, increase your blood pressure and narrow your arteries, and they convert male hormones into female hormones, which is not good if you are a man.
Good human nutrition includes eating regular meals with good sources of protein, plenty of vegetables, and cutting out junk food that has been touted as “food with performance.”
Food for breakfast
Eating breakfast is paramount for football players. A study published in the European Journal of Clinical Nutrition in 2010 showed that of over 4,000 British middle school children, 32 per cent did not eat breakfast and were more likely to be overweight and obese. The content of a healthy breakfast can be discussed with the government, mass media and many sports organizations promoting junk food as a healthy “sports nutrition”. The Football Conference Nutrition, held at the FIFA House in Zurich in September 2005, included regular breakfast dishes such as cereals with milk, flavored yoghurts and fruit smoothies on the list of nutritious carbohydrate foods.
The Australian Institute of Sport also recommends foods such as crumpets with jam or honey, flavored milk, baked beans on toast and breakfast products such as healthy breakfasts and pre-workout snacks. These foods are actually high in carbohydrates, but what seems to be completely missed is that these foods are high in processed sugar, contain gluten, dairy products and other common food intolerances and are generally poor providers of essential fats, proteins, fiber, vitamins. and minerals.
Better examples of healthy breakfast include porridge, scrambled eggs on whole grains (preferably gluten-free) toast, an omelette or some meat or fish with nuts and vegetables.
Food for lunch and dinner
Various researchers have estimated that the football intake of football players is between 2,600 and 3,952 calories per day. Given that the Department of Health recommends a caloric intake of 1940 calories per day for women and 2550 for men, it seems that football players do not necessarily need to consume much more than average.
Conventional nutritional advice is for a diet high in carbohydrates, moderate in protein and low in fat for football players; however, this dietary advice leaves much to be desired. Over reliance on carbohydrates, especially starchy and processed carbohydrates such as potatoes, pasta and rice, can leave players with high body fat, high cholesterol and insulin sensitivity problems. There may also be nutrient deficiencies due to the huge demand on the body for zinc, magnesium and B vitamins to convert food into energy and for other nutrients that act as antioxidants that are not supplied by nutrient deficient treated carbohydrates. Functional nutrition and medication testing have shown this time and time again in elite football players.
A priority for evening meals is to avoid things that are delayed and do things that promote good quality sleep. This includes:
Avoid drinking caffeine in the evening.
Do not hydrate in the evening as you wake up to urinate at night.
Eat some starchy carbohydrate as this helps raise serotonin and melatonin which helps sleep. Good choices include vegetables like Swedish, carrots, squash, sweet potato, whole grain rice and quinoa.
Eat magnesium-containing foods when magnesium helps with sleep. These include green leafy vegetables, nuts, seeds and fish.
Do not eat foods high in sugar before foods such as sweets, sweets, dried fruits or desserts.
Eat good quality protein for dinner, especially proteins that contain tryptophan and taurine (seafood, scallops, lobster and poultry).
Food allergies and food intolerances are becoming more and more recognized among nutritional and conventional doctors. Avoiding food intolerance can promote a good body composition and quality sleep.
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