A football player should think about his results in training. He has to work hard in the offseason. The footballer is constantly practicing. But there are certain areas of activity that many neglect: diet and nutrition. What’s the best diet for an athlete? How much does diet affect results?
What you shouldn’t eat!
A good diet for a football player sometimes starts with what not to eat.
The two most important foods you can’t eat are fast food and soda. You will not achieve great results if you eat mass-produced food. Soda is the biggest inhibitor
High amounts of sugar and carbs make your body work harder and it takes all of your energy, more than it produces it. If you eliminate these two foods from your diet, then it will be better for you.
You should also avoid processed and prepackaged foods. For example, ready-made meals that can be heated in the microwave. The more food has been processed, the less nutrients it contains.
What is in return.
A good diet starts with breakfast, and many of us don’t eat breakfast at all. This is a big mistake for anyone who wants to be a good athlete. Whether you are hungry or not, breakfast is essential for your body, as it fills you with energy for the whole day and speeds up your metabolism.
Eat fresh, natural foods that are not primary or recyclable as often as possible. Only natural grain products for breakfast. Instead of a slice of pizza, eat a slice of meat and a couple of sandwiches. Eat sandwiches that are made from white bread without additives. Take an apple and some peanut butter with you for some more calories in the evening.
Drink plenty of fluids!
You’ve probably heard it a hundred times already !!! But you can’t really get enough water and electrolytes. Most young people suffer from a fluid deficiency during exercise. During hard training, your body needs water to generate energy and regenerate. Carry a bottle of water with you throughout the day so you don’t get thirsty. If you wait until you are thirsty, it will be too late.
A good diet for a football player involves both changing his mindset and developing good habits. If you want great results, you have to be responsible for what you eat. Don’t make your diet scary, make it work for you
Football players also use fat burners to get themselves in shape for the next competition.
Types of fat burners
Let’s start the analysis with ineffective drugs, but with no side effects, and end up with strong drugs, but with serious side effects.
Not very effective fat burners, but harmless. Lipotropics are vitamin-like substances that, in one way or another, contribute to a more rapid breakdown of fats. They are safe because they help the body go through natural processes a little more intensively, without overloading it, and without creating stress.
The first drug that comes to mind is the well-known L-carnitine. Available in the form of tablets, capsules, in liquid form, in powder form. The intake of l-carnitine creates conditions for a more intensive transport of fatty acids into the mitochondria of cells, into such structures from which fats are oxidized, and the body’s energy increases.
Supplements that contain l-carnitine are generally safe and can be used with just about anyone. What’s more, carnitine supplements are beneficial for people with heart problems because they provide the heart muscle with energy and nutrients.
L-carnitine is a common amino acid that we get from food, and supplementation with l-carnitine will slightly speed up the fat transport process.
Lipotropics from sports nutrition
The next drug, or rather the type of drug, is tableted or encapsulated drugs with almost identical composition. Lipotropics account for half of all fat burners in the sports nutrition market
They all have an almost identical composition, which includes:
– Lipoic acid
– Extracts of various herbs
In general, lipotropics are the safest type of fat burners, well, they will not give you a strong effect.
The second complex type of fat burner is thermogenic.
Thermogenics are the other half of the fat burners of the sports nutrition shelves. The principle of the work of thermogenic is to increase body temperature, accelerate metabolism and suppress appetite.
There are lots of fat burners on the market, for example, we found that burn xt which is well reviewed by Welcyon is a good choice.
The composition of thermogenic is similar to the composition of lipotropic, they usually include:
– Hydroxycitric acid
– Green tea extract
– Extract of other herbs
Separately, these ingredients are not very strong, but together they give a decent enough result.
Adrenomimetics are substances that somehow increase the release of epinephrine and norepinephrine or stimulate receptors that respond to epinephrine and norepinephrine. Incidentally, these hormones are among the most important of a number of fat-burning hormones.
Clenbuterol stimulates beta-receptors and, accordingly, the sign of fat burning is much faster. And of course, maple has its side effects – heart palpitations, tremors, anxiety.
Yohimbine acts on alpha receptors that block fat burning. And yohimbine, in turn, blocks alpha-receptors and, accordingly, nothing more interferes with fat burning.
Yohimbine side effects:
– Dilates blood vessels especially in the pelvic area, in men, an increase in potency is observed;
– Drowsiness is also observed
– Heart palpitations
Caffeine has many fat-burning properties, so it is an essential part of any fat burner. But now we are interested in the very effect of caffeine on beta receptors. Caffeine stimulates beta-receptors less than clenbuterol, but quite significantly, triggers lipolysis, activating enzymes that are responsible for burning fat.
Among other things, caffeine stimulates the central nervous system. This is very beneficial, because in conditions of energy deficit, our activity slows down, and under the influence of caffeine, we are able to perform work more intensely and for longer. Therefore, taking caffeine before exercise will be effective.
Side effects of caffeine:
With constant use, it negatively affects the nervous system, which leads to a decrease in mental and physical performance.
Sourced from bitter orange, this substance is remarkably similar to adrenaline. Reception of synephrine causes the same reactions as the release of adrenaline – the activity of the nervous system increases, thermogenesis increases, metabolism spin up, and appetite decreases. All this greatly affects the fat-burning process.
Side effects of synephrine are typical for any adrenergic agonist, they are heart palpitations, high blood pressure, and possible headache.
As a result, of the legal drugs for fat burning, there are 3 groups of fat burners: lipotropics and thermogenic, and adrenomimetics.
Lipotropics slightly tighten the breakdown and transport of fats. Thermogenics increase body temperature and speed up metabolism.
Adrenomimetics stimulate receptors and the secretion of adrenaline.
To achieve maximum results, it will be very effective to use the use of several fat burners at once together with each other. The results will be very tangible, but it should be remembered that without a diet, nothing will work.
A very simple combination for fat burning is the combination of caffeine and L-carnitine. By taking this combination before training, you can get a pretty good effect. On the one hand, due to caffeine, training will be more intense, caffeine is a stimulant of the nervous system and helps to cheer up before training, and due to the fact that carnitine provides the transport of fatty acids in the mitochondria, it provides an influx of energy.
How to take fat burners?
Taking fat burners for a long time is not effective. After a while, addiction occurs to any chemical substances, even if these are substances of plant origin.
That is why it is recommended to take a break for a month after a certain course, which usually lasts 1-1.5 months.
Working on yourself and on your body, never miss the moment that no matter what fat burner and component you choose without a strict diet, without a careful selection of a nutrition plan, there will be no result from fat burners. And they will only be in conjunction with a properly selected diet.