9 foods to be on a professional soccer player's menu

In order to boost stamina and speed up recovery, soccer players should highlight eggs, butter, salmon... on their daily diets.

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Oily fish: Fish like salmons are high in omega-3 content which is exceptionally effective in reducing inflammation. This healthy fatty acid can help athletes recover quicker and maintain heavy exercises. Other benefits of these oily fish is to improve the immune system and reduce joint pain. Fatty fish also contain a lot of protein which helps repair and heal muscles after exercises. Eating oily fish twice a week is the best way to ensure optimum levels of omega-3. Photo: Spectatorhealth. 

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Spinach: Thanks to its abundant iron content, spinach has a highly positive effect on blood quality. In addition, it helps to restore energy and enhance endurance - two important factors in sports. Many studies have shown that spinach helps improve concentration. In addition, vitamin A and vitamin K in spinach reduce inflammation and fight fatigue, which is essential for all professional football players to increase their productivity. Photo: Drweil

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Milk: High protein content in milk is effective in restoring and strengthening muscles. In addition, vitamin D3 and calcium are also vital for bone. In particular, milk is rich in other vitamins and minerals, which can significantly improve the level of hydration of the body. Drinking milk regularly allows the body to recover quickly after intense exercises. Photo: Insajderi

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Egg: Eggs are also a good source of protein, along with essential amino acids such as leucine, which is favorable for muscle recovering process after a long match. Moreover, healthy fat in eggs has been shown to reduce blood cholesterol level. They also contain choline that stimulates the development and function of the brain. Photo: Seriouseats

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Avocado: This fruit is confirmed to be a good source of fiber for a healthy gastrointestinal tract and a perfect choice to lose weight. Avocado is also rich in important nutrients such as vitamin B, K, C, A ..., magnesium, manganese, copper and iron, providing us with many health benefits: maintaining healthy immune system, stimulating hormone production and supporting body’s growth. These 03 factors are truly important for stamina and recovery. Photo: Thrillist

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Beetroot: The high nitrate content in beetroot has the effect of reducing inflammation, accelerating the recovery process, supporting players’ performances on the pitch, boosting speed and concentration. What is more, this natural chemical is converted into nitric oxide in the body, enhancing endurance while performing intense exercises. Photo: Abumahjoob

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Broccoli: This kind of vegetable contains many essential nutrients such as vitamin C, A, K, folate, calcium and fiber. It also provides an abundant choline source, which increases mental and physical concentration in a match. PhotoRavennaed

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Beef: Being extremely rich in protein, iron and creatine, beef is a perfect choice for soccer players to build their bodies. It is advisable that professional players should take 15-20% of their daily calories from high protein foods like beef. Photo: Thedailymeal

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Banana: According to health experts, the unique combination of vitamins, minerals and carbohydrate glycemic in ripe bananas increases athletes' strength and endurance. In addition, abundant potassium amount also helps prevent muscle cramps. Photo: Thedailymeal

By: Chris Stewart

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