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Trước và sau khi đá bóng nên ăn gì tốt cho sức khỏe cầu thủ
Chơi thể thao nói chung và chơi bóng đá nói riêng đều cần phải có một thể lực tốt. Do đó, việc ăn gì trước khi đá bóng, uống gì sau khi tập thể thao được mọi người quan tâm và bàn luận rất nhiều. Thực chất, các chuyên gia dinh dưỡng khuyên các cầu thủ nên ăn uống thế nào? Hãy cùng theo dõi cụ thể trong bài viết dưới đây nhé!
Cầu thủ được khuyên nên ăn gì trước khi đá bóng? Chơi thể thao vốn không tiêu hao nhiều protit, lipit như nhiều người vẫn lầm tưởng mà chủ yếu đốt cháy nhiều năng lượng. Do đó, với những người cần vận động nhiều như cầu thủ luyện tập trước, trong và sau trận đấu, việc chọn loại thực phẩm phù hợp để nạp vào rất quan trọng. Chính vì thế, ở các đội tuyển chuyên nghiệp, ban lãnh đạo thường thuê một chuyên gia dinh dưỡng để phụ trách vấn đề này.
Với lịch tập dày đặc và thời gian nghỉ giữa các lần ngắn, các cầu thủ thường phải chọn những loại thực phẩm giàu dinh dưỡng, có khả năng sản sinh nhiều năng lượng. Quan trọng hơn, do không có nhiều thời gian nghỉ ngơi sau khi ăn, vận động viên luôn phải cân nhắc đá bóng nên ăn gì và chọn những thực phẩm dễ tiêu hóa trong thời gian ngắn.
Thông thường, một thực đơn cho cầu thủ bóng đá được xây dựng với tỉ lệ, 10-15% protein, 50-60% carbohydrate và 25-30% chất béo. Sở dĩ, lượng chất béo được tính khá cao bởi những thực phẩm giàu chất béo thường cho cảm giác no lên. Ngoài ra, carbohydrate hay còn gọi là tinh bột vẫn là một trong những nhóm chất chủ yếu nhất. Một số thực phẩm giàu tinh bột mà bạn có thể tham khảo nha: khoai lang, yến mạch, ngô, khoai môn, chuối…
Bên cạnh đồ ăn, đồ uống cũng rất quan trọng bởi nước chiếm lượng lớn trong cơ thể. Việc uống nhiều nước sẽ giúp cơ thể không bị kiệt sức khi đổ quá nhiều mồ hôi. Ngoài ra, cầu thủ cũng thường được uống những loại đồ uống chuyên biệt như nước tăng lực, nước điện giải… để nhanh chóng bù nước trong và sau trận đấu.
Việc chọn xem trước khi đá bóng nên ăn gì đã quan trọng, cách ăn uống như thế nào lại càng quan trọng hơn. Bởi lẽ, nếu không ăn uống đúng cách, đúng thời gian sẽ gây nên tình trạng xóc bụng, thậm chí tổn thương dạ dày. Đặc biệt lưu ý hơn, việc uống nước cũng cần tính toán và có thời điểm phù hợp.
Hiện nay, hầu hết các cầu thủ sẽ uống 150ml và tăng dần lên 200ml khi trận đấu đang ở thời gian khởi động. Các chuyên gia cũng khuyến cáo về nguy cơ máu bị loãng và tình trạng cơ bị giãn đột ngột khi uống nước quá nhiều, quá nhanh.
Bữa ăn phù hợp sau trận đấu Sau trận đấu là thời gian được nghỉ ngơi nên cầu thủ có nhiều lựa chọn hơn khi bổ sung năng lượng. Bữa ăn này thường được cân đối theo tỷ lệ bằng nhau giữa 3 nhóm chất quan trọng nhất nên bạn có thể tùy ý kết hợp các món thức ăn với sở thích của mình. Với những gợi ý dưới đây, bạn sẽ có câu trả lời cho câu hỏi đá bóng xong nên ăn gì .
Các thực phẩm tiện lợi, nhanh gọn mà bạn có thể tham khảo như bánh mì đen, pho mát, trứng ốp, trứng luộc, … Ngoài ra, bạn có thể ăn kèm các loại hoa quả, trái cây tráng miệng để bổ sung thêm nhiều vitamin để cơ thể thoải mái. Tuy nhiên, bữa ăn này chỉ nên nạp đủ để cân bằng lại năng lượng chứ không nên ăn quá nhiều, dẫn đến nguy cơ tăng cân.
Trên đây là những gợi ý cùng thông tin cần biết cho câu hỏi cần ăn gì trước khi đá bóng . Dù là cầu thủ bóng đá hay vận động viên của bất kỳ bộ môn nào, bạn cũng cần lưu ý về những nội dung trên để ăn uống sao cho đúng cách.