I play soccer (football), How do I fight fatigue??

Question

I play soccer like 3 times a week but I always get tired easily and other players are not like that.
Please, I need some guidlines. What to drink, when to eat and all that stuff. Any help will be appreciated
Thanks

Answer 1

If you are drinking plenty of water, that's a great start. Endurance comes with practice, and it comes easier to some than to others. If you're having trouble keeping up with the other players, it's probably because you have a hard time building up endurance. The more you run, the more it will build up and the easier it will get. Push yourself, but don't kill yourself - if you are throwing up every time you go out for a run, you're pushing yourself too hard. But you should be exhausted after a good run, because if you don't push yourself at all you won't get better.

There's no miracle food that will give you energy, but making sure you get plenty of fruits and vegetables can help. Oranges are particularly good for this. In general, the fresher and more colorful a fruit is, the better it is for you. You should also be sure you're taking in enough salt and sugar with the water, so that your body can make better use of it. Sports drinks like Gatorade and Powerade can help with this, as they are supposed to contain a good balance of these things.

If you continue to have a hard time, don't beat yourself up over it. Just keep practicing, run every day, and always try to set the bar higher for yourself. Over time you'll build up more endurance and you'll be amazed that you used to find this difficult.

Have fun!

Answer 2

Eat 2 hours before you play
Drink plenty of water the day before and day of the game.

Exersise on off days. I would suggest a combination of long runs and interval training. For interval training you can do that running or on and EFX or stairclimber whaterever you want the key is to go about 20 minutes at your training speed then do 30 seconds of full sprint followed by 60 - 90 seconds back at training speed then sprint again. Do this for about 5 minutes then do a cool down.

Answer 3

Stay well hydrated, especially this time of year. Drinking Gatorade(or equivalent) during practice is good, but the human body needs PLENTY of good old fashioned water. Also, eat smaller portions but more frequently. Protein is important when you are exercising for muscles strength, but also a healthy portion of carbs for energy. Try to work somthing high in potassium like citrus fruit, orange juice or a banana before you practice. When your body loses fluids rapidly (which it does this time of year) you are in danger or your potassium level bottoming out. DANGEROUS. That is why some young atheletes have cardiac arrest when practicing in the heat. WATER, WATER, WATER!!

Answer 4

-don't smoke and don't drink alcohol
-do a lot of cardio-type exercise(e.g. jogging,swimming) ..try to make it at least 30 minutes a day for at least 5 days a week..if u think u can do more pls do..progress from then on..
-eat less fat and carbs(try to eat more wholemeal than refined carbs)..but eat more proteins, veges and fruits..all this in a single meal..
-if u must have snacks in between meal opt for veges and fruits or cereal bars..
-drink a lot of water daily
-during/after each game opt for cold plain/mineral water..isotonic drinks are good but they have relatively high sugar content so take it only if you're a serious athlete..if not than cold plain/mineral water would do just fine..

Answer 5

Breakfast: eat toast and eggs Lunch he Salad and snack before fruit and drink alots of water before the game and practice everyday of the week before the game do not practice the night before... Because some people might get hurt the night before and it sucks. Just Excersice more with your legs and arms....

Answer 6

run. takes some jogs. eat plently of carbs before the game and stay hydrated.
if you can't last the entire 90 minutes of a games, ask to be substituted.

Answer 7

U need 2 have a running program or something

Answer 8

go on daily jogs. the more you run the less tired you get. be sure to drink water and eat alot carbs.

Answer 9

well you got to be fit phisically also you have to play your position, if not you will be running around and in 5 mins your out. well if its none of that your probably a ball hog. so pass the ball already.

Answer 10

start jogging excersing, and don't eat much fat foods b4 games. stay fit, b healthy. jog 20 mins twice a day, then 25 (once u're ready) then 30, and so on.