Date of birth: July 16, 1989 (Age: 27 years)
Height: 6′ 0″ (183 cm)
Weight: 167 pounds (76 kg)
Gareth Bale body measurements:
Waist: 32″ (81 cm)
Chest: 45″ (114 cm)
Biceps: 15″ (38 cm)
Shoe size: unknown
Hair color: Dark brown
Eye color: Blue
It is difficult to overestimate the importance of diet for a football player. On the way to success on the field every detail is important.
According to one of London’s Arsenal coach Arsene Wenger: “Food is like gasoline. If you will fill your car with the wrong one, it will not go as fast as it should. “
Footballers need energy, which is most often found in carbohydrates. Their use should account for about 70% of the diet of a football player.
The optimal carbohydrate intake, according to Gareth Bale, is 2400-3000 calories for a player, but many players can’t get it, because of the level of glycogen that is not at the proper level. Those who start the game with a low level of glycogen may experience serious stress after a break of the match, because they have little carbohydrates left in their muscles.
Good carbohydrate intake can be achieved by periodic snacking during the day, in addition to three regular meals. This is especially useful for recuperation after training or match to replenish energy reserves in the muscles.
Food before the match should consist of carbohydrates with a little protein, as the proteins may cause digestive problems. At this point, the energy lays the basis for the player for the entire match.
Gareth Bale tries to keep the glucose in the blood by eating some carbohydrates such as pasta or rice. He always eats them in combination with vegetables and a small amount of protein, as well as free from fat as possible. For example, fish is an ideal option of a meal before the match.
The players usually eat three hours before the game, but modern doctors recommend eating even a little earlier – three and a half hours before the game. This is an ideal option, according to Gareth Bale.
When the match ends, the recommended starting point for food is 30 minutes after the final whistle. The reason why it is important to try to eat as soon as possible after the match is a “window” to recover the body. In this period of time the body needs nutrients to help recover faster.
The best fluid for Gareth is a diluted solution of carbohydrates.
It is best to drink before, during and after exercise, as well as to ensure that the liquid was taken at regular intervals during the match. Gareth Bale avoids drinking too much at once, because it can make him “bloated barrel” and increase the risk of indigestion. The football player states that he takes liquids during exercise or games on a regular basis, but in small quantities.
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