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Mostbet: A strict regime tournament: how players prepare for matches

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Mostbet: Each player must eat, work, and sleep before important matches, so everyone’s daily routine is planned on a case-by-case basis. Players must be in excellent physical shape to show good results. To learn how to prepare for matches and recover from them all sorts of studies were conducted: thanks to them, scientists have identified factors that affect the physical abilities of the body.

Especially for soccer players there are well thought-out programs of food, drink and sleep, which contribute to the accumulation of strength and recovery after the match.

One of the most important factors is the water balance in the body. On average, soccer players run 8 to 13 kilometers in a 90-minute game. Studies from the University of California, Pennsylvania (yes, there is a town called California in that state) have shown that due to the rise in temperature and stress levels of the body.

A large amount of fluid – up to 1.68 liters – is lost through sweat, and to reduce physical performance is enough that the body lacks 2-3 percent fluid. Therefore, during each training session soccer players are recommended to drink at least one liter of clean water, and every two hours to drink at least 500 ml when they are not engaged in physical activity.

Some soccer players simply do not like water, so modern medicine comes to the rescue – high hydrate tablets that contain carbohydrates and help the body retain fluid.

In addition to water, players drink nutritious drinks to saturate their bodies with protein and vitamins. They are made from protein, fruits, vegetables, and berries, such as bananas, strawberries, and blueberries, which contain antioxidants for rapid muscle recovery. This is necessary because soccer players can burn up to 16 calories per minute, which is up to 1,440 calories per game. Every player is aware of the list of staple foods that should be in the diet.

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James Collins, the chief nutritionist of Arsenal and the England team, recommends paying special attention to breakfast, as it is the first meal that sets the tone for the body for the whole day. This can be oatmeal with milk, quinoa or other cereals: even muesli with Greek yogurt are suitable. Eggs, cooked in any way, combined with wholemeal bread or tortillas are also suitable for a proper breakfast.

Lunch and dinner should contain plenty of vitamins, proteins and carbohydrates – red or white meat (or fish) and vegetables. Calculation of carbohydrates is made on the basis of the duration of training – 60 g for every hour of sports activity. Pasta and rice, or the more extravagant amaranth and spelt are suitable for replenishing this substance.

You should also be smart about snacking, because a soccer player’s body is always in need of a new portion of protein. James Collins recommends protein pancakes and mousses with minimal sugar and fat as a snack.

On match day, players eat three to four hours before the game: as a rule, it is a double portion of food, which necessarily combines simple and complex carbohydrates. After the match, in order to quickly restore glycogen in the body, the soccer player must get 100 grams of carbohydrates within 30 minutes. In this case, sweet drinks come to the rescue because appetite decreases after the game.

To restore the body after heavy loads, baths, contrast showers, cycling and even just walking help. This helps to keep the muscles toned and at the same time give them a good rest.

But no matter how you look at it, the most important part of recovery is sleep, without which the body can’t recover. This applies both to recovering from training and matches and preparing for games.

Some experts recommend sleeping eight, nine and even ten hours, but actually the amount of sleep is calculated for each individual. Also, a 20-40 minute nap in the afternoon is very useful for the body.

In addition, in addition to the time for sleep, absolute darkness and a comfortable temperature – 18-19 degrees is considered optimal. Also, players should not abuse the amount of caffeine and time spent at the screen, whether it is a smartphone, TV or laptop. Artificial bright light can lower levels of melatonin, a hormone that helps you fall asleep. It takes at least 72 hours for a soccer player to recover from a game. During this time, physical performance comes back to normal, fatigue goes away, and psychological tension is relieved.