The energy need of footballers & How to calculate total daily energy expenditure

For a significant portion of the year, most football players participate in one or more competitive games every week. During this time, they practise most days of the week, often twice a day. To sustain performance capacity and avoid the development of excessive weariness, the energy needs of training must be addressed. The energy requirements of training will alter during the season based on the intensity, frequency, and length of the training sessions. The majority of players will adhere to a weekly cycle that includes days of tougher training, a drop in training load in anticipation of the upcoming game, and a lower training load to facilitate recovery from the prior game. Football is a mix of intermittent low and high intensity activities. Over 70% of the game is often spent by players engaging in low intensity activities, yet studies of heart rate and body temperature indicate that the total energy consumption is considerable. The frequent high intensity efforts that players are required to make may help to partially explain the high energy consumption. During a game, a top player engages in 150–250 quick, explosive moves. These efforts put a lot of stress on the anaerobic energy systems and are a big reason why players get tired throughout the whole game. Glycogen, a kind of stored carbohydrate, is found in the liver and muscles. This is most likely the most crucial source of energy, and exhaustion at the conclusion of a game may be connected to the depletion of glycogen in some of the particular muscle fibres, which leads in decreased sprinting ability and skill movements. Male outfielders at the highest level generally go 10 to 13 kms. Over the course of the game, heart rate averages around 85% of maximal rate, while oxygen demand averages about 70% of VO2max. These numbers imply that a game would have a high overall energy expenditure for a typical participant. Each player has different physical demands throughout a game, which are correlated with their physical capabilities and tactical roles on the team. All athletes should account for these variances in their training and dietary plans. The meals we consume and the liquids we drink help the body meet its immediate energy demands and have an impact on its energy reserves. The entire amount of energy a player requires will mostly rely on the requirements of training and competition participation as well as activities outside of the game. The energy requirements won't be significant for people who train seldom or in short, simple workouts. Similarly, during periods of inactivity like the off-season or when a player is injured, energy requirements are reduced, therefore athletes should adjust their food consumption appropriately.

"Author: Ryan Fernando is an Award-winning celebrity Sports Nutritionist with 2 GUINNESS world record and 2 Olympic medals under his belt. His client list include Virat Kohli, Shikhar Dhawan, Robin Singh, PV Sindhu, and Kenneth Bednarek. He is CEO & Chief Nutritionist at QUA Nutrition Signature Clinics."

How to calculate total daily energy expenditure (TDEE) Your "total daily energy expenditure" is known as TDEE. This is the number of calories your body burns each day while going about its everyday business and engaging in physical activity like training and other daily activities. TDEE = BMR* Activity factor + TEF # BMR= 370 + (21.6 x lean body mass in kg) Lean Body Mass (LBM) Calculation • For Men: LBM = 0.407 * Weight [Kg] + 0.267 * Height [Cm] - 19.2 • For Women: LBM = 0.252 * Weight [Kg] + 0.473 * Height [Cm] - 48.3 # TEF= 10% of BMR (Ideal Equation) # Activity factor • Sedentary= BMR * 1.2 (little or no exercise) • Lightly active= BMR * 1.375 (Sports 1-3 days/wk) • Moderately active= BMR*1.55 (Sports 3-5days/wk/ moderate exercise) • Very active= BMR*1.725 (Hard daily exercise/ sports 6-7 days/wk) • Extra active= BMR*1.9 (Elite sports training & hard daily exercise) At QUA Nutrition, we focus on providing individual and group/team nutrition counseling to improve performance and endurance. We also translate the most recent scientific findings in the area of sports nutrition science into actionable recommendations, track and record the results of the nutrition services, and provide feedback to coaches, trainers, and parents. Visit www.quanutrition.com to change the way you fuel. Change to the way the best athlete’s fuel. Call us at +91-9743430000 to speak with a qualified sports nutritionist. Author: Ryan Fernando is an Award-winning celebrity Sports Nutritionist with 2 GUINNESS world record and 2 Olympic medals under his belt. His client list include Virat Kohli, Shikhar Dhawan, Robin Singh, PV Sindhu, and Kenneth Bednarek. He is CEO & Chief Nutritionist at QUA Nutrition Signature Clinics.