Before embarking on the 2020 AFF Cup final, the Indonesian national team coach Shin Tae-yong had complained about the rice box provided by the committee. Nutrition experts admit, there is an influence of nutrition on the performance of athletes.
Good nutrition is even very crucial to provide energy when competing, in any sport, including football. This was conveyed by the Chairperson of the Association of Sports Nutritionists (ISNA), Rita Ramayulis.
“If the food before the match cannot meet the hydration needs, it will have an impact on performance and the risk of digestive disorders due to improper food,” Rita explained when contacted by detik.com, Wednesday (12/29/2021).
When competing, the hydration status, which is met through nutrition, is considered by Rita to be very influential. In addition, athletes also need a balanced nutritional composition for maximum performance.
“So it is certain that the boxed rice is rarely able to get enough nutrition for athletes. Usually the processing of the boxed rice is minimal in vegetables,” he said.
What should I eat?
In order to meet balanced nutritional needs, Rita recommends a diet that includes complex carbohydrates, low-fat protein, unsaturated fats, and micronutrients such as calcium and iron. Vitamin C intake from food is also important.
“For low-fat protein, you can get skinless chicken, fish, low-fat red meat, tempeh, and nuts such as green or red beans,” said Rita.
Before the game, it is recommended to eat vegetables that are low in fiber. Unlike the daily intake, which is generally more recommended to contain high fiber.
“Low-fiber vegetables such as carrots, chayote, water pumpkin, skinless tomatoes, young chickpeas cucumbers, chicory. Vegetables such as young jackfruit and cabbage should be avoided, which can interfere with athletes’ digestion,” explained Rita.
Still related to hydration, it is also advisable to eat fruit with a high water content. For example melons, oranges, dragon fruit, and the like.
Watch the video ‘Indonesia loses, Shin Tae-yong: Thailand is perfect in this match’:
[Gambas:Video 20detik]
(kna/up)
.
