Why footballers need carbohydrates

Krustrup, P. Mohr, A. Steensberg, J. Bencke, M. Kjaer and J. Muscle and blood metabolites during a soccer game: implications for sprint performance. Med Sci Sports Exerc 38 6 : Ortenblad, J. Nielsen, L. Nybo, T. Gunnarsson, F. Iaia, K. Greenhaff and J. Maximal voluntary contraction force, SR function and glycogen resynthesis during the first 72 h after a high-level competitive soccer game. Eur J Appl Physiol 12 : L and L.

Hydration Science and Strategies in Football. Leatt, P. Jacobs Effect of glucose polymer ingestion on glycogen depletion during a soccer match. Can J Sport Sci 14 2 : McInerney, P. Lessard, L. Burke, V. Coffey, S. Lo Giudice, R. Southgate and J. Hawley Failure to repeatedly supercompensate muscle glycogen stores in highly trained men.

Med Sci Sports Exerc 37 3 : McGregor, S. Nicholas, W. Lakomy and C. The influence of intermittent high-intensity shuttle running and fluid ingestion on the performance of a football skill. Journal of Sports Sciences 17 11 : McMorris, T. Graydon The effect of exercise on cognitive performance in soccer-specific tests. J Sports Sci 15 5 : McRae, K. Galloway Carbohydrate-electrolyte drink ingestion and skill performance during and after 2 hr of indoor tennis match play.

D, Lizarraga. A and F. Injury Prevention and Nutrition in Football. Mohr, M. Match performance of high-standard soccer players with special reference to development of fatigue. J Sports Sci 21 7 : Nevill, M. Williams, D. Roper, C. Slater and A. Nevill Effect of diet on performance during recovery from intermittent sprint exercise. J Sports Sci 11 2 : Nicholas, C.

Boobis and N. Little Effect of ingesting a carbohydrate-electrolyte beverage on muscle glycogen utilization during high intensity, intermittent shuttle running.

Clinical Science 87 suppl: Green, R. Hawkins and C. Carbohydrate intake and recovery of intermittent running capacity. Int J Sport Nutr 7 4 : Nuttall and C. The Loughborough Intermittent Shuttle Test: a field test that simulates the activity pattern of soccer. J Sports Sci 18 2 : Williams, H. Lakomy, G. Phillips and A. Nowitz Influence of ingesting a carbohydrate-electrolyte solution on endurance capacity during intermittent, high-intensity shuttle running. J Sports Sci 13 4 : Nielsen, J.

Holmberg, H. Schroder, B. Saltin and N. Human skeletal muscle glycogen utilization in exhaustive exercise: role of subcellular localization and fibre type. J Physiol Pt 11 : Nybo, L. CNS fatigue and prolonged exercise: effect of glucose supplementation. Med Sci Sports Exerc 35 4 : Pfeiffer, B.

Stellingwerff, E. Zaltas and A. Oxidation of solid versus liquid CHO sources during exercise. Med Sci Sports Exerc 42 11 : Piehl, K. Time course for refilling of glycogen stores in human muscle fibres following exercise-induced glycogen depletion. Acta Physiol Scand 90 2 : Rahnama, N. Reilly and A. Lees Injury risk associated with playing actions during competitive soccer.

Br J Sports Med 36 5 : Rampinini, E. Impellizzeri, C. Castagna, A. Coutts and U. Wisloff Technical performance during soccer matches of the Italian Serie A league: effect of fatigue and competitive level. J Sci Med Sport 12 1 : Res, P. Recovery Nutrition for Football Players. Rollo, I.

Effect of mouth-rinsing carbohydrate solutions on endurance performance. Sports Med 41 6 : Saltin, B. Metabolic fundamentals in exercise. Medicine and Science in Sports and Exercise 5 3 : Sherman, W. Carbohydrates, muscle glycogen, and muscle glycogen supercompensation. Ergogenic aids in sports.

Champaign, IL. Taylor, R. Magnusson, D. Rothman, G. Cline, A. Caumo, C. Cobelli and G. Shulman Direct assessment of liver glycogen storage by 13C nuclear magnetic resonance spectroscopy and regulation of glucose homeostasis after a mixed meal in normal subjects. The Journal of Clinical Investigation 97 1 : Application of protein or protein hydrolysates to improve postexercise recovery. Vergauwen, L. Brouns and P. Hespel Carbohydrate supplementation improves stroke performance in tennis.

Med Sci Sports Exerc 30 8 : Winnick, J. Davis, R. Welsh, M. Carmichael, E. Murphy and J. Blackmon Carbohydrate feedings during team sport exercise preserve physical and CNS function.

Med Sci Sports Exerc 37 2 : Published June Author Ian Rollo. Newsletter Sign Up. In This Article. Key Points Repeated sprint activity, characteristic of football, results in a net reduction in muscle glycogen concentrations, which has been associated with impaired performance toward the latter stages of a match.

The ingestion of 2. Usuario o password incorrectos. Por favor verifique los datos nuevamente. Email The email entered is not valid. Password Forgot your password? Close Log In. The user entered already exists. Please sign in. Name The field contains invalid characters. Last Name The field contains invalid characters. Repeat password. Passwords do not match. Passwords must have at least 8 characters. Passwords must have at least one uppercase. I have read and accept the Privacy Policy.

Please accept the privacy policies. Close Register. You must select a country. What information do you need? The information you need should not be empty. The field contains invalid characters. Birthdate The date entered is not valid. In order to ensure integrity and transparency in our formative proposal and in the transmission of knowledge in all its forms , all students must agree to abide by the following code of conduct: Events and conferences -I declare that I have actually attended the event from which a certificate of participation or attendance has been created.

Online training programs -I am going to enroll myself using only one personal account. Take the path! Country Where are you from? Name of the idea or project The name entered is not valid. Brief description of the idea or project up to characters The information you need should not be empty. Cookies We use our own and third party cookies and other similar technologies to offer you our services, personalize and analyze your browsing, which allows us to understand how our website is being used and which contents are more relevant.

Flexibility in the intake It has now been demonstrated that there can be flexibility in carbohydrate intake. Importance of chrononutrition Another concept that has been prevailing in recent years is chrononutrition. Most common carbohydrates The most common carbohydrate that football players eat is pasta, although it can vary from time to time especially due to digestive issues and they change to rice, potatoes, or quinoa.

Javier Granda. Are the players well positioned in relation to the ball? Message The Message must not be empty. Startup Research Center Corporate 1. Basic information 2. Startup details 3. Relevant 4. Like the fat-free boom in years gone by, carbohydrates seem to have developed a bad reputation.

Sure, some people can overindulge in carbohydrate-heavy meals, which is only a problem if their weekly activity peaks with their trip to the supermarket. However, carbohydrates are essential for footballers looking for optimum fuelling and recovery around training and matches. Go on, try telling Cristiano Ronaldo — an avid high-carb eater — that he should cut back on his potato-loaded Bacalhau a Bras …. No, for footballers, it is time to embrace carbs.

In this article, we explore why we need carbohydrates, how best to get them, and when best to use them to ensure top performance on and off the pitch. Without diving too deep into their chemical structure, carbohydrates are a macronutrient group that include sugars, starches and fibres. The main role of carbohydrates in the body are to fuel the muscles and the central nervous system, while fibre is required for healthy digestion.

Carbohydrates can be simple sugars — such as glucose and fructose — which are easily absorbed by the body and provide an instant energy source.

These are commonly found in many fruits, sweets and energy drinks. Equally, carbohydrates can be complex starches, which provide more sustained energy. These complex carbs are found in foods like beans, grains, oats, cereals and starchy vegetables such as potatoes.

While the human body can use fat and protein for energy, it prefers to use carbohydrates broken down into glucose as its prime fuel source.