Team Sports

The victory of a team is a combination of many factors, some of which often go unnoticed by fans. Nutrition in team sports is one of those factors that have a direct impact on the abilities of players and their fitness. In team sports such as football, basketball, volleyball, hockey and more. , it is necessary to build a well-balanced diet, including a wide range of foods and providing daily energy expenditure. Athletes' diets should contain enough carbohydrates, which are "fuel" for the body, proteins that strengthen muscles and high-quality fats needed for good health.

Nutrition during training

Team sports are characterized by a complex combination of mental and physical abilities. Players perform both speed-related movements and those that require significant muscle strength and endurance. Therefore, nutrition during the training process should be high-energy, balanced and meet the needs of athletes for nutrients, vitamins and minerals.

The following proportion is used in team sports:

• 55-60% carbohydrates - 9-10g / kg body weight per day
• 25-27% fat - 1.8g / kg body weight per day
• 17-18% protein - 2.4-2.6 g / kg body weight per day
• total calories - 68-72Kcal / kg body weight per day

The energy that is needed in team sports is provided mainly by sugars, which are found in the blood, muscles and liver. The daily need for carbohydrates is in accordance with the intensity of training and the training regime. During periods of lower intensity, carbohydrate intake is reduced to avoid gaining extra pounds. Carbohydrate-rich foods should be eaten 3-4 hours before an intense workout and should include mostly foods with a lower glycemic index. After training to restore carbohydrate stores, it is good to eat foods and beverages with a higher glycemic index, mainly simple sugars.
Athletes' diets should also contain enough protein to compensate for their loss during training. The food must be of high quality and contain all essential amino acids. They are found mainly in foods such as eggs, dairy products and meat. After high-intensity training, dietary supplements containing branched-chain amino acids (BCAAs) or liquid amino acids can also be used.
The fat in the diet of team athletes should be mainly of vegetable and to a lesser extent of animal origin. It is preferable for fats of animal origin to be from fish, butter, milk, which are much easier to digest for the body.
During the training process it is very important to maintain good hydration of the body, as well as to meet the increased needs for vitamins and minerals. Good hydration is very important for maintaining optimal muscle function, so it is extremely important to drink enough water and sports drinks enriched with vitamins and minerals. The amount of fluids should also be well-adjusted to factors such as air temperature and training intensity.

Nutrition and refreshments on the day of the meeting

Depending on the sport, the time of the matches and their breaks, the optimal distribution of food and reinforcements during the game is made. It is best, if you have time, to make breakfast 3-4 hours before the meeting, which should include light and easily digestible food rich in complex carbohydrates, vitamins and minerals. Before the meeting itself, as well as during it, reinforcements can be given through sports drinks and gels containing simple sugars, vitamins and minerals. During play and breaks, athletes should drink enough water in the form of isotonic and sports drinks.