How to boost performance in your players:

Transcription

1 The traditional eating habits of footballers have been extremely poor, with a pint of lager and a curry making up their post match meal. However, now that many clubs have their own nutritionists, players are becoming more aware of how the correct diet can enhance their performance. During a game of football a player will run an average of 11km. During a game the player will be required to perform short bursts of high intensity activity (such as tackling, jumping or changing direction). This activity places great demands on the body's supply of energy. During a 90-minute game, a player's energy stores can be reduced by up to 50%. This results in a loss of speed, power and stamina AND dramatically increases the risk of injury. The 'currency' of energy used by the body is known as ATP. In the same way that the English pound would be useless in America, the only 'currency' that the body can use is ATP. During the course of a game, the body's supply of ATP soon becomes low. Unless it is replaced, a player will lose energy, strength and speed. Studies indicate that a player is capable of covering considerably more pitch in the first half than the second half of a game [3]. By understanding how the body replaces lost energy during matches, you will be able to understand how to get the most from a player during a game. This will improve your team's performance throughout the season, and help prevent injuries caused by fatigue in the latter stages of a game. A player's body has three ways of replacing (or 're-creating') ATP. Although all three methods re-create ATP in a slightly different way, they all work at the same time. The intensity and duration of the activity dictates which fuel source provides the most ATP at any given point in time. Lets take a closer look at each of these in turn. How to boost performance in your players: When carbohydrates (such as bread, pasta or potatoes) are eaten, they are converted into glucose. This glucose is then used to make ATP. During a game, glucose levels are soon depleted, this is why players must maintain a high carbohydrate intake before, during and after 1 / 5

2 a game. Research has shown that during a 90-minute game, carbohydrate levels can fall by over 50%. If these stores are not replaced, performance in the next match will suffer. There are two types of carbohydrate. These are known as complex and simple. Complex carbohydrates are found in foods such as pasta, rice and potatoes. Simple carbohydrates can be found in fruit and sports drinks. Complex carbohydrates are broken down by the body and release glucose slowly throughout the day to provide a steady flow of energy. Simple carbohydrates tend to 'flood' the body with glucose. Much of this excess glucose ends up being stored as body fat. A quality carbohydrate (such as maltodextrin) before and during a game can increase the amount of energy available to a player. An increase in carbohydrate can have a massive impact on players' performance over the full 90 minutes simply by increasing their energy supply. This increase in energy can prevent the red and yellow cards caused by late and lethargic tackling, significantly reduce last minute lapses of concentration that cost you the game, whilst helping to prevent muscle strains caused by fatigue late on in the match [1,5]. For ATP to be made this way the body requires oxygen. However, when a player increases his activity level from jogging to sprinting, the supply of oxygen becomes limited. Because of the lack of oxygen, another 'energy system' takes over [7]. How to make sure your players are first to the ball When a player sprints, jumps or tackles, ATP stores are rapidly depleted and must be replaced at the same, rapid rate. This is made possible by the presence of a substance called that can be rapidly converted into ATP. is stored in muscles in very small amounts, and usually provides enough energy for around 10 seconds of high intensity activity. Once stores become lowered, muscle power is reduced. It can take up to 5 minutes for the body to re-stock its stores of. 2 / 5

3 This is the reason that many footballers have found supplements to be so effective. By increasing the amount of Creati ne in their muscles, players can gain an instant advantage over the opposition. Just an extra second's worth of energy can mean the difference between being first or second to the ball, getting a shot on target with maximum power or making a last ditch sliding tackle to prevent a goal being scored. When stores have run dry, another 'energy system' kicks in. Although not quite as fast as at re-creating ATP, it can produce it much faster than glucose [7]. How to combat cramp and muscle soreness The third and final way of providing your body with ATP is through stored carbohydrate. Carbohydrate stored in the muscles is known as glycogen. This glycogen is also used to make ATP. Glycogen is the most important of the three 'energy systems' during a football match. Swedish scientists have shown that players with low glycogen levels will cover 25% less distance than other players. Their average speed during a game is also much slower. Increasing a player's glycogen levels can increase their average speed, making them far more effective during a full 90 minutes at sprinting, kicking, heading and jumping. A diet high in complex carbohydrates during the 3-4 days prior to a game will ensure that your players' muscles are packed full of essential glycogen [8]. Some evidence that this, is the case comes from a study completed at Loughborough University. Increasing carbohydrate intake was shown to preserve 22% of the body' s glycogen stores. This means that an extra 22% of energy could be kept in reserve and called upon when needed. Such an energy 'pool' could prove extremely valuable in the last vital minutes of a match (just ask Manchester United!), or even during extra time. The bottom line 3 / 5

4 A high intake of carbohydrate is essential to provide players with enough energy to perform at their peak during a game. Complex carbohydrates (such as pasta, rice or bread ) consumed in the 3-4 days leading up to a game can maximise glycogen storage. Carbohydrates before, during and after a game can help to fuel performance and refill energy stores. Finally, supplements have been shown to enhance high intensity activity (such as sprinting), and can directly improve a player's performance on the pitch. Product recommendation: (Viper from Maximuscle) Before an event/training: Mix 1 scoop in a 500ml water bottle and drink 20 minutes before a game During half-time: Mix 1 a scoop in a 500ml water bottle and drink all. After training: Mix 1-2 scoops in a 500ml water bottle and drink immediately Recover: After training: Mix 3 scoops (75gms) with 300ml of water in a 500ml water bottle and drink within 20 minutes of finishing your game. This can be taken instead of Viper after training for even greater endurance, recovery and performance. References and further reading 1. Balsom. P. et al (1999). Int J Sports med 1, / 5

5 2. Bangsbo, J. (1994). Acta Physiol. Scand 619, Bangsbo, J. et al. (1991) Can J sport 16(2), Bangsbo, J. et al (1994). J Sports Sci 12, S Hargreaves, M. J Sports Sci 12, S Hawley, J. et al. (1994). 3, MaC Dougall et al (1990). Human Kinetics (NZ) 8. Saltin, B (1973) Med Sci Sport Ex 5, / 5