Soccer nutrition for injury rehabilitation -
Take one to two Omega 3 softgels daily with water to help maintain bodily health. Recommended for any footballer aged 16 or over who is looking to support healthy joints, tendons and ligaments, or aid their recovery from injury.
Water, Bovine Collagen Subscribe to our emails get more educational content, special offers, free giveaways, and fantastic deals. Close menu. Clearance All Products Energy Protein Drinks Shots Collagen Vitamins Bundles About. Log in. Close cart.
Shipping, taxes, and discount codes calculated at checkout. Check out. Your cart is currently empty. About Subscriptions Testing Articles Log in. Pause slideshow Play slideshow THE WORLD'S NO. Injury Recovery Pack Player Bundle.
Player Bundle. Effects of supplementation with different edible oils on cutaneous wound healing. Wound Repair Regen. Smith, G. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women.
Shaw, G. Vitamin C — enriched gelatin supplementation before intermittent activity augments collagen synthesis 1 , 2. Subscribe to our emails get more educational content, special offers, free giveaways, and fantastic deals.
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Check out. Your cart is currently empty. About Subscriptions Testing Articles Log in. Pause slideshow Play slideshow THE WORLD'S NO. Right after injury, wound healing begins. This complex process involves three phases: inflammation, proliferation, and remodelling.
This stage typically consists of rehabilitation and increased activity. Football Nutrition for the Healing and Recovery Stage An inflammatory response occurs soon after injury, which initiates several processes that are crucial for wound healing.
The more you know about you, the more personal your nutrition and supplement regimen becomes. A smart supplementation plan can counteract suboptimal food intake, improve your health, reduce injury duration, and promote your quality of life.
When food choices or behavior change is not possible, supplements are a solution to fill a nutritional gap, there are several factors to consider. It has become obvious the last few years that the quality control of nutrition supplements is sometimes very poor and a consumer may therefore not always get everything for which they think they are paying.
For those players who compete at a level where drug testing is involved, there is another risk to consider when taking supplements: a positive test due to supplement contamination. We believe non-drug tested athletes should also have access to supplements free of banned substances.
Taking all this information into account, a careful, cost-benefit analysis needs to be performed by anyone taking a supplement.
If supplementation is a consideration, we recommend speaking to your physician, registered dietitian, or a sports medicine professional. Factors to look for when choosing a supplement company that is making high-quality, safe, and efficacious products:. Many of these claims are not always backed by actual research.
Be cautious of products claiming ancient formulas, cutting-edge science, miracle cures, or guarantees. A reputable and honest company will have contact information you can use to request further information for the research behind their claims. Take the Lead from Sports Be aware of ingredients banned in sports by agencies like the World Anti-Doping Agency and the United States Anti-Doping Agency.
While these ingredients are not always prohibited for general consumption, these organizations see a problem with the ingredients, which should be a red flag to you as a regular consumer. Do your research to see if you should ban these ingredients from your nutritional game plan.
Watch Out for Warnings Be wary of supplements with a long list of warnings or contraindications listed on the product label. Any serious adverse effects reported to a supplement company must be reported to the FDA by the supplement company.
Be an Educated Consumer Registered dietitians are trained to evaluate the need for, the effectiveness of, and safety of nutritional supplements. Always consult a health-care practitioner before starting a supplement regimen. The National Institutes of Health and the United States Anti-Doping Agency offer resources to help educate you on the supplement before using them.
Always be sure to do the necessary homework on your supplement company before taking their products. Current Good Manufacturing Practice cGMPs are a set of regulations that are enforced by the US Food and Drug Administration and provide guidelines that assure proper design, monitoring, and control of supplement manufacturing processes and the facilities they are made in.
NSF Certification NSF International has created an advanced certification program for supplements geared toward elite athletes. A supplement product that bears the Certified for Sport seal ensures that the product contains exactly what the label claims it does, in the amounts listed, and nothing else.
Realize There is No Cure-All It is illegal for a supplement company to claim that any of its products prevent, cure, or treat any medical condition. Supplements are intended to complement the diet and to support overall health and well-being.
Establishing a well thought out nutrition routine can lead to better compliance and best support the needs of the athlete. Soccer has partnered with Thorne Research as the Presenting Partner of Recognize to Recover, and U.
Thorne is a personalized health solutions company dedicated to improving individual outcomes through science and technology. For 30 years, Thorne has led the nutritional supplement industry in providing researched-based, high-quality natural products, including foundational vitamins and minerals and therapeutic-focused nutritional supplements, many of which are third party tested to be free of banned substances.
Can he or she dribble well? Is he or she fast? Do they have a knack for scoring goals? What most people forget is that for any individual at any level, being a good soccer player starts with being healthy and eating right.
Soccer is a demanding sport that requires both endurance and sprint ability, and those high-intensity efforts result in a high- energy demand. Especially during periods with many matches or a lot of training, nutrition is important to recover and protect against overuse injuries.
A good diet and the right nutrition can support intensive training while limiting the risks of illness or injury and are also important in the preparation for games and speeding up recovery afterwards. Soccer is also demanding because it is a brain sport, too.
It requires agility, concentration, quick processing of information and decision making. Making sure that the brain is functioning well is an important factor when optimizing performance, and there is increasing evidence that the brain responds to certain foods. So, we can all agree that making the right choices to get the best nutrition is important for soccer players at all levels.
But what is the right nutrition? And how do you know what is good and not good? The truth is there is no easy answer to this and the solution will be different for every player, but a good place to start is the basics.
Food, nutrition and healthy eating are constantly spoken about in the media, in homes and by top athletes. However, before trying the latest diet or super food it is extremely important to know the basics.
The basics of eating right will provide you with a great starting point to live a healthy and active lifestyle, and will allow you to investigate any specific needs you may require. Energy Storage - The body is very clever and when it has enough energy it begins to save and store energy across the body for use in times when it might need it in the future, such as playing soccer.
If you did not have energy stored, then playing and training for soccer would not be possible and you would get very tired and slow. However, if you continue to consume high amounts of energy without using it, your body will continue to store it every day, week, month and year and this is when individuals can gain excess weight.
Simply put, if you eat more than you work off you will put on additional weight. Why do I need it? The most important energy function for soccer players is its use in muscle contraction that allows players to kick, jump, run and tackle. However, the body does not have unlimited storage space for energy and therefore must continually make and replace energy that is being used up by the person and the activity they are doing.
What is a calorie? We use the term calorie to help us understand the amount of energy a food source possesses. If you look to the right you can see the calories available from 1g of each of the main three food sources. As you can see, you get more than percent of calories from fat than you do from carbohydrate and protein.
That is why if your diet is made up of mainly fat you would probably have excessive energy intake, which could lead to weight gain and health issues. The U. government recommends that the average male should consume around 2, calories per day and the average female around 2, However, this is individual and dependent on weight, height and of course physical activity levels.
For example, research has shown that soccer players can use around calories for every 30 minutes of training or playing. What are they and why are the important?
The term nutrient is a way of describing a substance that provides nourishment essential for the growth and maintenance of life. There are six categories of nutrients that are essential to keep us alive that we must take in from food because the body does not have the ability to produce them on its own.
We will go into more depth about some of these later. A micro-nutrient is something the body requires in smaller amounts for maintaining health, growth and development of all its functions.
While small in quantity, these are essential for living a healthy active life. Micro-nutrients include vitamins and minerals. A macro-nutrient is something the body requires in large quantity to provide all the energy needed to function. Macro-nutrients include: carbohydrate, protein and fats.
What does it do? This glucose is absorbed by the body in the small intestine and then carried to the liver where it is changed to glycogen, which is the storage form of glucose. The liver can hold around 2, calories of glycogen, while the muscles can hold a small amount as well; however, anything above this will be stored as fat to be broken down later when needed.
As soon as your body requires energy to perform a function or exercise, the glycogen that the body has stored acts as a quick release and is broken back down into glucose to support the energy needs of the muscles. What is it? While many diets try to suggest restricting the intake of carbohydrates, it is actually an important source of food for the body and should make up 55 percent of your diet.
The reason why people often try to reduce carbohydrate is because if the body does not use the energy it will transform the carbohydrate into fat to store for another day. However, soccer players live active lifestyles and should be eating well-balanced diets; therefore, this should never become an issue.
What foods should I eat to get carbs? A whole carbohydrate is something that has not gone through processing and is found in the natural environment and contains fiber important for health and digestion , while refined carbohydrates have often been processed and have all the natural fiber taken out.
The best approach is to stick to whole carbohydrate and avoid refined carbohydrates. If it is a single ingredient food it is probably a whole food and a good choice. A multi-ingredient food is often refined and is a bad choice. You should try to avoid refined carbohydrates.
The process of making refined carbohydrate food products often takes away and removes any of the essential nutrients we talked about earlier. Instead, refined foods provide the body with a quick sugar spike that it can not handle or helpfully utilize.
Also, long term abuse of these products can lead to health problems including obesity and diabetes. Bad carbohydrate choices:. Whole carbohydrate products can be best for us even when they get a bad reputation for being related to the refined products.
Whole carbohydrates are packed with essential life nutrients and fiber that the body can slowly breakdown and decide how to use, these products do not cause sudden swings in blood sugar levels. Good carbohydrate choices:. Human hair and nails are mostly made of protein, but more importantly, the body uses protein to produce hormones and chemicals that help support the overall function of the body, such as building bones, muscles, cartilage, skin and blood.
All in all, protein is a pretty great thing for ourbodies. Protein is a macro-nutrient, but unlike carbohydrates and fats, the body has no way of storing protein and therefore the body does not have the ability to draw on it when it might need to. About 25 percent of your diet should be made up from a protein source.
This is why, after a heavy workout, your muscles hurt and feel painful to move. The body is clever, and to try and prevent the damage from occurring again, it decides to build the muscle stronger in case it is asked to do the same exercise again.
Protein is hugely important and required for the body to repair this muscle, and without it the body would not be able to recover and get stronger. That is why after playing soccer it is a good idea to have a protein rich meal to ensure the body has a source to start the rebuilding process.
However, fat is one of the three essential nutrients we discussed earlier that the body requires for energy and health. Fat is essential for the proper functioning of the body, and provides fatty acids which are not made by the body and must be obtained from the food we eat.
These essential fatty acids help control inflammation, blood clotting and brain development. Fat also helps provide people with healthy skin and hair, as well as supporting and delivering vitamin A, D, E and K through the bloodstream.
When we consume more calories than required, the body stores these as fat, which serves as energy storage, insulation and protection of vital organs. When we use all the quick energy storage of carbohydrate around 20 minutes of exercise the body needs an energy source, and this is when the fat storage becomes crucial in maintaining function and exercise.
The body breaks down the fat stored and then uses it as an energy source. While the importance of fat is noted above, there is also serious side effects if over consumption of high fatty foods is regularly consumed.
Too much fat in the diet increases the risk of heart disease because of its high calorie content, which also increases the chance of becoming obese which in turn leads to other health complications. The fats you should avoid and reduce from your diets are saturated fats and trans fatty acids trans fat.
Simply put, these fats are not good for your body and increase cholesterol levels, clog arteries, increase risk of heart disease and can increase the rates of cancer.
The aim for all people, including athletes, should be to remove this from your diet and make better choices when integrating fat within the diet.
The good fats are known as unsaturated fats. These unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. Both polyunsaturated and monounsaturated fats have been shown to have a positive effect on reducing blood cholesterol levels as well as reducing the risk of heart disease.
A specific polyunsaturated fat know as omega-3 fatty acids has had positive results on decreasing the risk of coronary artery disease, reducing blood pressure and guarding against irregular heartbeats.
The take home message is when introducing fat into your diet make sure it is the good fat and not the bad fat. While a food first mentality is the preferred source of nutrients, when nutrients are lacking, supplementation is an option in your nutrition routine.
If choosing supplements make sure to consult a health care practitioner and look for supplements labeled NSF-Certified for Sport. WHAT SHOULD MY MEAL LOOK LIKE? Soccer Nutrition Guide. There are confusing messages about fluids. Sometimes you read that it is dangerous to drink too much, sometimes you read that drinking is essential to avoid dehydration.
The truth is, both messages are correct; it is all about drinking the right amount, especially when playing in hot and humid weather conditions. Excessive dehydration or over drinking can both affect performance.
During high intensity efforts, muscles produce a lot of heat, similar to how the engine of a car produces heat. The faster we run, the more we sprint, the more heat we produce. This heat needs to be dissipated to prevent the body from overheating.
The main mechanism, especially when playing in hot conditions, is through sweating. Body fluids are a bit like cooling fluids in a car. If we lose too much of our cooling fluids, it becomes more difficult to control body temperature.
And when we overheat performance can be reduced and in extreme cases we may develop heat stroke. The body can cool down in different ways. Avoiding direct sunlight and moving to the shade makes it easier to cool down.
Wind or a fan will also help. Another way to cool down is through sweating. Especially in hot environmental temperatures, the evaporation of sweat from the skin is the most important mechanism. Our skin has sweat glands from which sweat can evaporate.
When it evaporates, it cools the skin and the blood in the skin. When it is very humid, it becomes very difficult to evaporate sweat from the skin and thus it becomes very difficult to cool down.
In that situation, sweat will drip off the skin, diminishing the effectiveness of heat loss via this route. Depending on conditions, you will lose body heat in different ways, but sweating is always going to be an important route during intense physical exercise, which means you will lose water from the body.
Figure 1: During exercise you will gain heat through the heat generated by muscle and by radiation from the sun. You will lose heat mainly by wind cooling and radiation. The most important way to lose heat, though, is through evaporation of sweat from your skin.
Figure 2: Factors that affect fluid loss. Sweat losses in soccer players have reported to vary greatly between players, even in response to the same exercise session in the same conditions. The two main determinants of the rate at which fluid is lost as a consequence of sweating sweat rate are exercise intensity and environmental conditions.
Socfer we eat Natural energy boosters a huge role rehwbilitation how our body functions and stays healthy. Protein rich meals we nutrltion has an effect on our bodies. Injiry is Soccer nutrition for injury rehabilitation the fuel that helps us to function. Which Soccer nutrition for injury rehabilitation Muscle growth workout strategies choose has a significant effect on how your body performs. Therefore, you need to make sure that you are giving it the correct fuel to allow you to perform optimally and to prevent injuries. Athletes are pushing their bodies to the limits, and while injuries are always a possibility, eating the right diet can help to reduce the risk of injury. You always want to be on top of your game! Maximise your recovery nutrktion support your body's performance with our ultimate injury rehabilitwtion bundle. The bundle includes Natural energy boosters Collagen Rehabipitation Shots, Slccer Vitamin D Nuutrition and x Rehabilitatioj 3 Softgels, Natural energy boosters designed Diabetes and cybersecurity reduce Diabetes and cybersecurity and Soccdr the recovery processes Plant-based energy formula your body. The Soccer Supplement Injury Recovery Pack has been designed by leading football nutritionists to meet the specific recovery needs of footballers. With 36x Collagen Shots, Vitamin D3 Capsules and Omega 3 Capsules, and a saving of over £ Our scientifically formulated products are Informed Sport approved and trusted by top professionals and elite clubs around the world. This pack has been created for any footballer aged 16 years and older who is looking to support injury rehabilitation and injury prevention. Each shot contains 22g Collagen plus 5 active ingredients to support healthy joints, tendons and ligaments.
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