Makanan yang Disarankan Sebelum Bermain Sepak Bola, Mulai Ayam Panggang sampai Ubi Jalar

Estu Santoso

Editor:

  • Ada saran untuk makanan yang cocok sebelum menjalani pertandingan bagi pesepak bola.
  • Makanan itu berbagai macam mulai dari ayam panggang sampai ubi jalar.
  • Satu yang pasti, makanan sebelum melakoni laga mengandung gizi yang diperlukan.

SKOR.id - Bagi pesepak bola utamanya yang pro, makanan harus diperhatikan terutama jelang mereka menjalani pertandingan.

Ada saran soal makan dari Soccertoday terkait mengkonsumsi makanan bagi pesepak bola sebelum menjalani pertandingan.

Sebab makanan ini harus menjadi bagian terbesar untuk pemenuhan energi si pemain.

Maka, makanan-makanan tersebut harus mencakup kebutuhan karbohidrat yang sesuai, jumlah protein yang layak, dan sedikit lemak sehat.

Berikut contoh makanan pra-pertandingan yang bagus untuk pesepak bola yang disarankan untuk dikonsumsi:

1. Ayam panggang (4-5 ons) plus ubi panggang/kentang biasa semangkuk sedang.

2. Ikan bakar dengan nasi merah kukus (1 cangkir atau 1-2 kepalan) ditambah satu mangkuk sedang sayuran panggang.

3. Salmon panggang, olahan dari biji quinoa (1 cangkir atau 1-2 kepalan), salad bayam, dan tiga per empat mangkuk sedang nanas.

4. Oatmeal (1-2 mangkuk sedang) plus topping pilihan (kacang, buah kering, rami, susu almond, kayu manis), lalu ditambah salad buah (1 mangkuk sedang).

5. Telur dadar atau frittata dengan sayuran (bayam, bawang bombay/jamur, ubi jalar/kentang di dalam telur dadar/frittata atau di sampingnya), beberapa iris melon atau buah beri.

6. Granola dengan susu almond dan pisang atau buah beri atau yogurt dengan granola plus buah beri.
7. Ayam jeruk nipis rosemary dengan kentang goreng dan salad kale.

8. Buah dan krim kacang; stroberi/blueberry dalam mangkuk sereal dengan kismis dan almond; tuangkan susu almond di atasnya dan makan seperti sereal.

9. Semangkuk sedang taco dengan ayam giling, bumbu, jagung, selada/sayuran, dan nasi merah.

10. Kentang panggang atau ubi jalar yang dipadu dengan ayam kukus, sayuran kukus, serta alpukat.

11. Ubi jalar panggang yang dipadu dengan sayuran/bawang serta telur rebus.

Ikuti juga InstagramFacebook, dan Twitter dari Skor Indonesia.

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