9 foods to increase endurance should be on the footballer’s menu

To increase performance, endurance and quick recovery time, football players should add foods such as eggs, butter, salmon, to the daily diet.


1. Fatty fish

Fish like salmon are high in omega-3 healthy fats. Particularly effective at reducing inflammation, omega-3s can help you recover, exercise more consistently and more often. Another benefit of these fish is to improve the immune system, reduce joint pain. Fatty fish also contains a lot of protein, helping muscles repair and recover from exercise. Eating them 2 times a week is the best way to ensure optimal omega-3 intake.

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2. Spinach

Thanks to its abundant iron content, spinach has a positive effect on blood quality. In addition, it helps restore energy levels and increase endurance – two important factors in sports. Many studies also demonstrate that spinach prevents mental decline and improves concentration. Besides, vitamins A and K in spinach help reduce inflammation, fight fatigue, is a necessary dish for every football player to increase performance.

3. Milk

High protein content in milk has the effect of restoring and strengthening muscles. In addition, calcium is also an important component for bones. In particular, milk is full of vitamins and minerals can improve the level of hydration of the body. When you drink milk regularly, all of these factors will help the body recover quickly after high-intensity training.

4. Eggs

Eggs are also a good source of protein, along with essential amino acids like leucine, which help support muscle recovery after a long fight. Additionally, the fat in eggs has been shown to lower blood cholesterol levels. They also contain vitamin choline that stimulates brain development and function and increase excitement.

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5. Butter

This fruit is an essential source of fiber for a healthy gut and contributes to weight loss. Avocados are also rich in important nutrients such as vitamins B, K, C, A… magnesium, manganese, copper, iron, providing many health benefits: maintaining a healthy immune system, stimulating production factor and support body growth. These three factors are important to help restore and increase performance on the football field.

6. Beetroot

The high nitrate content in beetroots reduces inflammation, speeds up the recovery process as well as boosts performance, speed and concentration. At the same time, these natural chemicals convert into nitric oxide in the body, increasing oxygen for low-intensity exercises and increasing resistance to high-intensity exercise.

7. Broccoli

This food contains many nutrients such as vitamin C, A, K, folate, calcium and fiber. It also provides ample choline, increasing mental and physical focus during a match.

8. Beef

Rich in protein, iron and creatine, beef is the perfect choice for football players to increase fitness. They should get 15-20% of their daily calorie needs from protein-rich sources like beef.

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9. Bananas

According to health experts, the unique combination of vitamins, minerals and low glycemic carbohydrates in bananas has the effect of increasing endurance for athletes. In addition, abundant potassium helps prevent muscle cramps.