Month: July 2017

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Goalkeeper Diets

As a goalkeeper, you may spend less time than a midfielder exerting yourself on the field, but you still need to be fast, agile and strong. Like all soccer players, what you eat can mean the difference between a good player and a great player, according to the F¨¦d¨¦ration Internationale de Football Association. A goalkeeper’s diet needs to be high in carbohydrates for energy, with adequate amounts of protein for strength.
Getting enough calories improves performance and prevents fatigue. Goalkeepers don’t need as many calories as the players in the field, the website Goalkeeper Training HQ points out, but, no matter your position, calorie needs vary depending on training schedule, physique and gender. In general, active women need 2,000 to 2,400 calories a day, and active men need 2,400 to 3,000 calories a day to maintain a healthy weight. Monitoring your intake and weight may help you determine your daily calorie needs.
To maintain energy levels and power, it’s important that your diet contains the right amount of carbs, protein and fat. Carbs are an important source of energy and should be given priority in the diet. Fat also provides energy, but eating too many high-fat foods, such as french fries or fried chicken, may slow you down. Protein is important for muscle building and strength, but as long as you eat a balanced diet that includes a variety of nutrient-rich foods from all the food groups, you’re probably getting an adequate amount of protein to maintain muscle. Tailor the percentage of nutrients to meet your specific needs. In general, you should get 55 to 60 percent of calories from carbs, 12 to 15 percent from protein and 25 to 30 percent from fat.
Your diet should include three main meals. To maximize energy levels to improve speed and agility for blocking those kicks, you need to load up on carbs two to three days prior to a game, aiming for 8 to 10 grams of carbohydrates per kilogram of body weight, or 580 grams to 730 grams of carbs for a 160-pound player. A carb-loading breakfast might include a bowl of whole-grain cereal with low-fat milk, a banana and a glass of orange juice. For lunch, load up on whole-wheat pasta with turkey meatballs, steamed carrots, an apple and low-fat yogurt. At dinner, you might enjoy roasted chicken with asparagus, a baked sweet potato and fresh pineapple. Include mostly complex carbs — whole-wheat bread and pasta, brown rice or beans — in your diet because they provide 40 to 50 percent of your energy, according to nurse Diana McKenzie, a health consultant for Strikers United.
Eat a snack two to three hours before a game or practice. Eating too close to game time may cause abdominal distress, which may distract you from keeping your eye on the ball. The meal should be high in carbs and low in fat, such as a turkey sandwich with an orange or a bagel and a low-fat yogurt. To promote muscle recovery and replenish energy stores, eat a carb and high-quality protein — meat, milk or soy food — immediately following your game or practice. A post-game snack might include low-fat cheese and crackers or a hard-boiled egg and a banana.


England Soccer Facts

Organized soccer has been played England since the first rules of the game were drawn up at Cambridge University in 1848. Known as football in England, the game is played throughout the country and it has an extensive following among its fans. English soccer leagues are followed with reverence, and the English national team is one of the key players on the international stage.
English football leagues are played in a hierarchical structure where the 20 best teams play in a grouping called the Premier League. There are multiple levels, and the best teams in lower leagues can get promoted for the following season while the poorer performing teams can get relegated. In theory, the smallest teams from the lowest divisions can get promoted all the way to the top league if they achieve sustained success at every level. This system is known as the football pyramid. There are approximately 140 leagues with 480 divisions and an estimated 7,000 teams in the English football league system.
The World Cup, played every four years to determine world soccer supremacy, began play in 1930. England declined invitations to play in the tournament in 1930, 1934 and 1938, and the tournament was suspended in 1942 and 1946 by World War II. England did not participate in its first World Cup until 1950. England has participated in 13 World Cup tournaments overall. The English soccer team won the World Cup in 1966 when the tournament was played in London. That is the only time the English team has reached the finals. It reached the semifinals in 1990 but it lost that match to West Germany on penalty kicks after the two teams finished regulation and overtime in a 1-1 tie.
The greatest match in English soccer history was also one of the most controversial. In this match, the English team met the West German team before 80,000 fans at Wembley Stadium. The two teams battled to a 2-2 tie during the 90-minute match, with one of the English goals scored by forward Geoff Hurst. To break the tie, the teams played a 30-minute overtime period. Hurst scored a controversial goal to break the tie when his shot appeared to go past the goal line before coming out of the net quickly. He then clinched the game with a spectacular goal in which he dribbled through the German defense before scoring. That is the only time in World Cup history in which a player scored a hat trick — three goals — in the final.
Sir Stanley Matthews was the first of England’s star players. He was the first winner of Europe’s Football Player of the Year Award. Bobby Charlton was a legendary scorer and passer who was known for his accuracy. He was the best player on the 1966 World Cup team. Kevin Keegan may have exceeded Charlton as a scorer. This renowned striker scored 217 goals in 559 matches. Gary Lineker was at his best in the World Cup. He scored 10 goals in two tournaments. David Beckham is England’s most famous player. In addition to his spectacular ability to launch curling passes and shots with precision, Beckham is high on the list of international celebrities and is dogged by paparazzi on both sides of the Atlantic.


How Do Athletes Prevent Stretch Marks?

Stretch marks are a common skin problem. Certain types of people are more prone to developing stretch marks, which can affect self confidence. Athletes may be prone to developing stretch marks, especially if they build body mass and muscle quickly. Treatments are available for stretch marks, but if you are sensible in your sport routine, you may avoid the need to use these treatments.
Stretch marks can occur as a result of quick weight gain or growth spurts in puberty. If there is a history of stretch marks in your family, you may be prone to developing stretch marks. Stretch marks are purple or red lines or bands beneath the top layer of the skin and can be unsightly. They usually appear on the stomach, breasts, hips, thighs and flank, according to MedlinePlus website.
Do not overexercise in a bid to build muscle, if you wish to avoid stretch marks. Certain sporting disciplines, such as bodybuilding or American football may favor bulking up to increase prowess, but this quick growth can cause stretch marks to form. Stretch marks are commonly seen in bodybuilders, particularly on the upper arms. More measured muscle growth allow your skin to grow at pace with your muscles.
Oils and creams are often marketed that claim to prevent stretch marks from developing. None of these creams have been proven to be effective. Moisturizing the skin will do nothing to prevent stretch marks from occurring, as the stretch marks occur in the dermis layer, while moisturizers work in the epidermis layer of the skin. Further study is needed to determine the effect, if any, of diet and any particular regime on the occurrence, but what little is known does not find any relationship between certain foods or exercises and reducing the incidence of stretch marks.
Steroids should never be taken without prescription and, while the possibility of gaining muscle quickly may be an attractive prospect, steroids can have many side effects. Among these are stretch marks. Stretch marks are one of the most visible signs of steroid abuse. With steroid abuse, stretch marks are usually seen on the upper arms and shoulders. Steroids can also lead to liver damage, heart attack, cancer and osteoporosis so should never be abused.
If you develop stretch marks that do not seem to be associated with muscle growth, weight gain or steroid use, contact your doctor immediately. Unexplained stretch marks may be the sign of an adrenal gland disorder or diabetes.

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