Interview with Denise Tam - Certified Holistic and Sports Nutritionist Talks About The Best Diet for the Modern Footballer
One of the key components for modern day footballers in both the amateur and professional game is their diet. Long gone are the days of booze and kebabs as a form of "Refueling" before and after a match; the finest of margins count and nutrition is an area which has become more integral to both an individual players and team's success is their diet.
These days, there is enough information available for individuals to know what is good for their intake to maintain their peak sporting performance.
The common basics include Carbohydrates and Proteins which energize players and are also vital for recovery. The best source of carbohydrates are pasta dishes where the ingredients can be varied and changed on a various basis.
A steady intake of protein is also important to maintain high sporting performance and lean white meat and oily fish, salmon and mackerel are great sources of protein. Fruits and vegetables should also be a part of an athlete's (and everyone's) daily intake as it is a vital source of vitamins.
It is best that athletes sample whole grain pasta, bread and rice and avoid fats, white potatoes and refined carbs, like white bread which cannot be easily lost.
The human body is largely made up of water and drinking an adequate level of water is also incredibly important. Top athletes tend to consume between 2-2.5 liters of fluids per day and more during their high level events. Also recommended are energy and Isotonic drinks that can be consumed during and after training will give athletes the carbs and electrolytes required in order to thrive.
Denise Tam, Certified Holistic and Sports Nutritionist, made a few suggestions about the best foods and drinks that should be consumed to be a top level athlete.
What food is best for recovery from intense sports like soccer?
"A shake that includes carbohydrates, healthy fats and protein. It's hard to get enough of the nutrients into a meal so a nutrition shake before your recovery meal would help fill in the gaps. Protein and anti-inflammatory herbs and spices are particularly important.
You could consider something like a refreshing orange ginger smoothie with a scoop of protein powder. The recipe is below!"
What is a good pre-match snack?
"Fruits with some protein like a granola fruit cup yogurt that are easily digestible and that can provide quick energy. Sweet potatoes with some Tahini could also be good! Please just be sure to hydrate well before and after. Otherwise, a simple trail mix like nuts and dried fruits would be just as good if you're in a rush and want something fast!"
Orange Ginger Smoothie
INGREDIENTS
Filtered Water or Nut Milk Enough to Cover Ingredients
- 2 generous handfuls fresh spinach
- 1 orange peeled
- 1 ripe banana
- 1"-2" knob of fresh ginger or concentrated ginger drops
- 1 tbsp of Udo's Oil Omega 3.6.9
- 1 scoop unflavoured protein powder
INSTRUCTIONS
- Rinse and prep veggies and fruit.
- Throw everything in a high speed blender and blend until smooth.
- Pour into a glass and enjoy!
Thank you!
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