The abilities required for soccer and the functions of amino acids

SPORTS

Strategic carbohydrate intake is necessary to keep running for 90 minutes

The average distance covered in a 90-minute soccer game is 10 kilometers. Compared to other ball games, players need to run a much longer distance. For this reason, it is important to replenish carbohydrates before and during the game.

The amino acids "alanine" and "proline" help the body efficiently store carbohydrate energy and are useful for maintaining endurance.

The relationship between exercise and carbohydrate supplementation | How to utilize glycogen to improve endurance and performance

The effects of alanine and proline help utilize carbohydrate energy to maintain endurance and performance

Intermittent endurance to maintain explosive power in the second half

Overlaps running up the side at full speed over and over again, dashes and sudden stops depending on the situation of the game, and continuous jumps require what is called "intermittent endurance." This is different from the endurance required to keep running at a constant pace like in a marathon. The key to intermittent endurance is how quickly you metabolize the waste products in your body that are generated when you dash at full speed. "Aspartic acid" can speed up the metabolism of this waste product and increase intermittent endurance.

What is intermittent endurance?

Effects of sodium aspartate

Nutritional strategies for building a body that can withstand the physical challenge of competing for the ball

Muscle training is also important for agile movement and not losing in a fight. For that, daily muscle training and nutritional intake mainly of protein are essential. Not only the timing and amount of drinking, but also the contents are important.

It is important to take in "leucine," which acts as a signal for muscle synthesis, and "essential amino acids," which are the building blocks of muscle, along with protein in order to build an efficient body.

Nutrition and rest to enhance the effectiveness of muscle training

For those who want to enhance the effects of muscle training with "small amounts, high efficiency," whey protein with a high concentration of EAAs is recommended.

Nutritional intake is key to keeping muscles in top condition during important matches

Before an important match, you want to be in the best condition, completely recovered from the fatigue of practice. To achieve this, rest is important, but you can also approach it from a nutritional standpoint. Protein and amino acids are especially important to recover muscles broken down during daily practice.

In particular, essential amino acids that contain a lot of leucine are effective in muscle recovery.

Muscles are made of amino acids | Functions and breakdown mechanisms of BCAAs and essential amino acids

Supports fatigue recovery with amino acids | Conditioning with the effects of leucine

A conversation between a CSCS-certified coach who has supported soccer teams and a certified sports nutritionist

This is an interview with Shigeki Matsuda, a former soccer player who since retiring has been researching soccer players' balance abilities and training, and Yasuko Nakano, a certified sports nutritionist who has experience accompanying corporate track and field teams to overseas training camps and world championships.

[Special Discussion] Soccer Part 1: Good sleep and good food. Daily conditioning builds the foundation of the body

Summary

We have released a checklist to help you check your condition, the second part of the interview article, and the video of the interview, exclusively for members! Please make use of them.

[Checklist] Condition checklist for the body you want to have

[Special Discussion] Soccer Part 2: Proper conditioning enhances peak performance