The importance of adequate carbohydrate intake for soccer players

Abstract

Soccer is classified as an intermittent exercise of varying intensity, the exercise is approximately 80-90% aerobic and the rest, anaerobic of high intensity. For a good physical performance of soccer players, it is necessary to implement adequate training and an appropriate nutritional plan, especially in carbohydrate intake, because it is the main source of muscle and liver glycogen, which are directly related to muscle fatigue and the physical performance of the team. Objective:Verify the adequate intake of carbohydrates over training and competitions using bibliographic revision. Carbohydrates consumption is not adequate during the match, due to the absence of breaks. However it is suggested an average intake of 200 ml of sports drink every 20 minutes. It is commended a intake of 0.7 to 1g of Cho / kg within 24h after exercise better yet if done straight after the match. These post-activity carbohydrates are important to recover the muscle glycogen. For soccer players, a daily intake of carbohydrates 8g/kg (60-80% of TEV), is recommended, once this consumption before and after the competitions is essential for recovery and athletic performance. The digestion time and the carbohydrates types also seems to be important characteristics while developing appropriate nutrition strategies.