Sport nutrition in soccer

Prehrana nogometaša, pored treninga, vrlo je značajna za ostvarivanje što boljih natjecateljskih rezultata. U današnje vrijeme brze i dinamične igre vrlo visokog intenziteta, igrači moraju na svakoj poziciji biti u svakom trenutku maksimalno spremni, dok su pod pritiskom kako se nakon ozljede moraju što prije vratiti na teren. U tome im svakako pomaže pravilno regulirana prehrana, prilagođena njihovim naporima treninga i utakmica. Visoki udio ugljikohidrata, nešto manji udio masti i bjelančevina omjer je koji čini temelj prehrane nogometaša. Osim toga, izuzetno je važna hidracija te nadoknada minerala i vitamina koji iz zdravstvenih razloga moraju biti pažljivo i stručno balansirani. U današnje je vrijeme česta suplementacija sportaša u većini sportova, a najviše joj je podložan nogomet s obzirom da je financijski najviše potpomognut u odnosu na ostale sportove. Od dodataka prehrani spominje se najčešće kofein, bikarbonati i kreatin čiji je zajednički učinak ostvarivanje veće izdržljivosti nogometaša na terenu tijekom treninga ili utakmice, odnosno davanje maksimuma u svakom trenutku. Tijekom treninga ključna je nadoknada vode i elektrolita, što se postiže pravovremenom i obilnom hidracijom vodom ili sportskim energetskim pićima. Nakon treninga sportaši nadoknađuju energetske rezerve glikogena putem obilnog obroka bogatog ugljikohidratima, ali i bjelančevina ukoliko se želi postići i anabolički utjecaj na mišiće.Soccer players' nutrition, beside training, is significant for achieving the best possible competitive results. Nowadays with fast dynamic and a high intensity game, players have to be fully prepared at all times and at every position, while under pressure to be back on the field after injury as soon as posssible. A properly regulated diet, tailored to their training and match efforts helps them achieve this. High level of carbohydrates, slightly lower level of fat and protein is the ratio that makes the basis of a soccer player's diet. Beside that, hydration is quite important, as well as mineral and vitamin supplementation, which for health reasons must be carefully and professionally balanced. Today supplementation of athletes is quite common in majority of sports, mostly in soccer as it's financially most supported compared to other sports. As for dietary supplements the most common are caffeine, bicarbonates and creatine, whose combined effect is to achieve better player endurance during training or a match, and giving their maximum at all times. Water and electrolytes compensation are crucial during training, which is achieved by timely and abundant hydration or energy drinks. If an anabolic effect on the muscels is needed, athletes will compensate glycogen energy reseves through an abundant meal of carbohydrates as well as protein after training