Archive for the ‘Soccer’ Category

Carbohydrates in a Banana

Thursday, December 8th, 2011

In this short article I am going to answer this question: how many carbs in a banana.
Bananas are delicious, nourishing and healthful.

While on a reduced carb diet program you definitely want the answer to this:

How many carbs in a banana?
Brief reply:

  • A small banana includes twenty three carbohydrates.
  • A medium sized banana contains twenty-seven carbohydrates.
  • A big banana contains thirty one carbs.

    • The more in-depth reply:

    How Many Carbs in a Banana?


    Carbs in a banana could very well be important, for carb restricted diet plans or when you want to restore glucose inside your muscle tissue and liver glycogen deposits right after a back-breaking training or possibly a soccer competition.

    If you’re a sports competitor, you may be accustomed to the idea of a post exercise shake.
    A good post exercise or post match shake really should contain some carbs, typically about 40-50 gram, and it can make for a pleasant change to replace some of them with a banana at times.

    How many carbs in a banana, the specifics

  • Fresh Banana, 100 g: twenty-three gram
  • Banana, extra small: eighteen and a half gram
  • Banana, small: twenty-three gram
  • Banana, medium: twenty-seven gram
  • Banana, large: thirty-one gram
  • Banana, huge: thirty-five gram

    • Another quick tip for players:
    Specifically soccer players usually consume bananas prior to matches or in the course of half-time. This really is an issue I must highly recommend against, since it may result in hypoglycemia (low blood glucose).

    Bananas are categorised as a moderate G.I. fruit, however where sportsmen are involved, we consider everything over fifty on the Glycemic Index as high, as it can get you into serious trouble.

    So bananas are a post (meaning “after”) workout or post game fruit only.
    It’s taken place quite a few times that athletes all of a sudden got dizzy, weakly, breaking out in a cold sweat and also got incredibly angry and aggressive with virtually no apparent justification. These are the signs and symptoms of low blood sugar levels, and this may happen to you if you consume bananas prior to or during long, physically demanding activities, like a soccer match.

    Just what should you do in this situation?
    Sit back right away and have at least 10-20 gram L-Glutamine, and maybe an apple. You should be fine inside of 10-15 min’s.

    If you want fruit for energy before a game or training, try an apple or perhaps an orange. Other fresh fruit that’s OK to have before exercising are for instance:
    all berries, papaya, avocado, grapefruit, apricot and cherries.

    Good Luck! :-)

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    Soccer Conditioning Drills Will Make You Lean!

    Sunday, October 2nd, 2011

    Soccer Players are among the leanest you’ll find in any sport.

    Which comes from playing the game, and via Football Conditioning Drills -specific exercises focusing on mostly the appropriate energy systems stressed in soccer.

    There’s no legitimate reason why you might not use these exact same drills whenever leaning out, even if you don’t happen to engage in the sport of football.

    I really do lots of work with football, or soccer for you folks abroad.

    There’ll be a Football Conditioning routine at the bottom here, which like I said also is effective for fat burning, even if you don’t take part in the sport.
    But first permit me to tell you of this year’s season, which is just now over here in Iceland:

    This year went immensely well, an excellent year all around.
    I started work with a 1st division club, and due to excellent soccer coaching and good physical preparation, they made it to the Champion’s League. So that’s great.

    However there’s much more: my main team won both the Cup, and the National Title 2011, for the twenty-fifth time all together!

    Obviously I’m not saying this really is all merely because of my great physical training, there’s a lot more goes into good results in a team sport like soccer:
    Instructors, caretakers, all the “back-office” stuff like management and so on, the actual fan’s help, and 1st and foremost the players: they’re the ones who’re out there and make it all happen.

    And then there’s the soccer conditioning preparation, too.
    A: 5s. Cluster-Sprints
    2-3 Cluster Sets of between 60-70 secs total, 10 x 5 second-sprints total, on the whistle, 120 seconds rest.
    Explanation: the players run at a quick tempo, unsure when the signal (whistle) will come. On the signal, they break into an all-out five second sprint, going back again to the quick paced run at the second whistle. Perform a total of 3-5 sprints inside a 60-70 second time-frame, for 2-3 such „Cluster-Sets“, amassing 10 sprints. Take 2 min’s rest in between cluster-sets.

    B: Suicides/Cutting-Drills (Tabata-Style)
    TUT (Time Under Tension/Distance) 20 secs, break 10 seconds.
    Outline: this is the classic Tabata set-up, and it works very well.
    Cutting drills essentially mean you don’t run in a straight line for 20 secs, but you go for a set distance, stop, turn, and run back to another set tag.
    Example: sprint to the 20 yard level, turn, sprint back to zero, turn, run to thirty, turn, back to the starting line.

    Careful! Be sure to warm-up real well before any speed (read: sprint) work!

    Why not give these soccer conditioning drills a go and see if they don’t lean you out in a hurry! ;-)

    Mark

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