Introduction
As the World Cup kicks off on June 14, 2018 global attention will be riveted on the host country, Russia. And more so, on superstars such as Lionel Messi, Cristiano Ronaldo, Neymar Jnr, Isco, Suarez and of course, our own Mikel Obi and Victor Moses amongst several others. By their training they are used to jogging, running, tackling opponents and taking net-shaking shots. Through these exercises they sweat, breathe rapidly and think fast on the next move on the field of play. But how best they will perform and influence the outcome of the matches of their respective countries would depend on a lot of factors.
One of these that will come into play is how physically fit and focused the players are. Self-discipline is part of the mixed milieu for ultimate soccer success. Which is why Germany, the defending Champion has banned its players from all manner of frivolities including sexual intercourse, banned drugs and the use of the increasingly distracting social media.
Another factor is in their choice of food. So, what should members of our dear Super Eagles be taking? According to Amanda MacMillan, writing on August 20, 2013 for Nature Magazine, energy-giving carbohydrates are important- but for top-notch performance, it’s just part of the story. Listed below are food items to supplement the training of athletes. They are healthy eats that will help you build strength, sustain energy, and recover faster.
According to sports nutritionists, Barbara Lewin and Jill Pluhar, eating for athletic performance should not just take place after the gym or right before a big event. “It’s something you should be conscious of at every meal and every snack. Your strategy should involve more whole foods and natural nutrition than the factory-manufactured kind (food supplements, energy gels, to protein powders and meal-replacement bars,).
Here are tips on how to make the most of their nutritional benefits.
Beans and legumes
For vegetarian athletes (or those who just want to go meatless once in a while), plant-based sources of protein are a must. These include soybeans (and tofu), lentils, peas, and all varieties of beans—black, pinto, white, kidney, you name it. “Most people don’t eat enough of these or they say they don’t like them,” says Lewin. “But really, you can do so much with them: add them into salads, make a three-bean chili, eat hummus… you don’t have to just eat them straight out of a can every day.”
Beans may not be the protein powerhouse that steak or poultry is- a cup of black beans has about 114 calories and 7 grams of protein, versus 168 calories and 33 grams of protein for 4 ounces of skinless chicken breast. But unlike animal protein, beans have no saturated fat and are also a good source of fibre, which can help keep you feeling fuller for longer.
Bananas
At about 100 calories a piece, bananas are a great source of easy-to-digest sugar and natural electrolytes. “They may not be as convenient as bars or gels, but they’re a good option for people who are looking for a natural, less-processed alternative that basically does the same thing,” says Pluhar.
They’re also a favorite post-event recovery food, and for good reason: One medium banana contains 422 mg of potassium, which your body needs to regulate fluids and prevent muscle cramps and spasms. Because athletes sweat out potassium during physical activity, it’s important to replenish as soon as possible afterward.
Salmon fish
Oily fish, like salmon, mackerel, and trout are good sources of lean protein and omega-3 fatty acids. These help reduce inflammation that can hamper athletic performance and contribute to chronic conditions like heart disease. Wild salmon generally contains fewer cancer-causing chemical contaminants than the farmed variety, but it can be expensive or hard to find at your grocery store. But one should consider using canned wild salmon in chowders, salmon burgers, salads, or pastas.
Most experts on nutrition agree that eating seafood twice a week is a good amount to reap its anti-inflammatory benefits. And stick to the fish instead of pills.
Quinoa
Although it’s really a sprouted seed, quinoa is usually considered a whole grain- and a super one, at that. It’s got nearly twice as much protein (8 grams per cup) as other grains, and it’s one of the only foods to contain all nine essential amino acids our bodies need to build lean muscle and recover from tough workouts. Quinoa’s also a great source of fibre and carbohydrates, says Lewin. It can be eaten like a breakfast cereal with cinnamon and honey, or served in place of rice or pasta.
Berries
Antioxidants such as vitamins A, C, and E help protect against oxidative stress and free radicals that form in the body during strenuous physical activity- and berries are one of the best sources out there, says Lewin. (Bonus: Eating lots of antioxidants also seem to help preserve muscle strength as you age, according to a 2009 study).
“Choose berries with the most intense colors-blackberries, raspberries, blueberries- because they have more of those phytochemicals and protective substances,” she says. Toss them into a smoothie, add them to your morning cereal, or just eat them by the handful
Pasta
Protein may be important for building muscle, but carbohydrates are still the single most important component of an athlete’s diet. “Our bodies burn carbs as fuel,” says Jill Pluhar, R.D., a nutritionist who works with Brigham and Women’s Hospital in Boston. “We can also burn fat or protein, but we have to convert them into carbs first, which is more work for the body.”
So what kind of carbs should footballers or athletes eat? Most of the time, whole-grain varieties are best. They have more fibre and, usually, less added sugar than their refined white counterparts. The night before a big competition, though, switch to the simple stuff- plain pasta with red sauce at a pre-race pasta party, for example.
Cruciferous veggies
All vegetables are nutritionally effective when it comes to providing the vitamins and minerals the body needs for optimal performance. But some- including dark, leafy greens (like bitter leaf, efo, ugwu) – have higher concentrations of antioxidants, fibre, and other important nutrients.
As with fruits, it’s important to eat a variety of different colors, says Lewin- but, as a general rule, “darker is usually better”.
Ayo Oyoze Baje
