Footballers require a well-rounded nutrition plan to support their intense training and match demands. Feel free to visit 1xbet.com/en – profitable online betting sites also offer opportunities to wager on the best prepared footballers.
The diet must provide 3 main things:
- enough energy;
- support muscle growth;
- and aid in recovery.
A footballer typically burns between 2,500 to 3,000 calories per day during training and up to 4,000 calories during match days. The great profitable online betting sites offered by 1xBet can also be used to wager whenever a great football match is taking place.
Therefore, a well-balanced diet that includes macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) is essential. Carbohydrates should make up around 55-60% of the total calorie intake, which equates to 5-7 grams per kilogram of body weight per day.
Proteins, which are crucial for muscle repair and recovery, should constitute about 15-20%, translating to 1.2-1.7 grams per kilogram of body weight daily. Healthy fats should account for 20-30% of the diet, with an emphasis on unsaturated fats like olive oil, avocado, and nuts.
Pre- and post-match nutrition
Pre-match meals are crucial for maintaining energy levels throughout the game. It is possible to obtain a sport betting app download apk on 1xbet.com/en/mobile that also features football wagers from your mobile devices.
Ideally, a meal should be consumed 3-4 hours before kickoff and should include a mix of complex carbohydrates, lean proteins, and limited fats. For example, a pre-match meal might include pasta with chicken breast and a side of vegetables. Speaking about pre-match, the sport betting app provided by the 1xBet apk can also be downloaded and used to make these kinds of wagers on football matches.
Within 30 minutes of the match, a snack rich in carbohydrates and protein should be consumed, such as a banana with a protein shake. This helps replenish glycogen stores and kickstarts muscle repair.
Hydration and supplements
Footballers need to stay adequately hydrated to maintain performance. The website 1xbet.com/en/line/football provides football betting online on everything that happens on these events.
It is recommended to drink 500 ml of water 2-3 hours before a game and another 250 ml just before kickoff. During the game, players should consume small sips of water or isotonic drinks, totaling around 500-1,000 ml. If you enjoy matches of this sport, then you should know that 1xBet provides online football betting on contests held all across the world.
