The key of longevity in soccer: training routines and diets

Lately, we’re witnessing a striking phenomenon on this planet of soccer: players near 40 years of age are still playing at an elite level. Some even go over 40. That is as a consequence of many alternative aspects. The key of longevity in soccer is expounded to a disciplined training routine, accompanied by personalized diets and mental strength.

What’s the key to longevity in soccer?

Clearly, there’s no magic formula for maintaining physical performance at elite levels. Nonetheless, it’s a proven fact that increasingly more soccer players are approaching the 40-year barrier on this planet’s best leagues. Many even surpass that age and are still playing at a great level.

This phenomenon extends to athletes generally, with cases resembling Roger Federer, who retired from tennis on the age of 41. Meanwhile, basketball player LeBron James continues to be energetic with the Los Angeles Lakers on the age of 38.

Reaching this point is a mix of several aspects, including mental work and discipline on the a part of the athlete. Along with this, technology for tracking and recovery also play a job. Nonetheless, longevity in soccer is predicated on two major pillars: training routines and diets.

Essentially the most emblematic cases that reveal the key of longevity in soccer

Elite soccer players have a team of pros who’re attentive to their very own specific condition. The team is made up of trainers, physiotherapists, and nutritionists, who design specific plans that enhance the player’s conditions.

Here’s a brief list of energetic or recently retired soccer players at an age that will have been hard to assume a couple of many years ago:

• Zlatan Ibrahimović. After a 24-year profession and greater than 500 goals, the Swede retired on the age of 41. He did so while playing for Milan of Italy and was Serie A champion in 2022.
• Luka Modrić. He stays energetic on the age of 37, playing at a wonderful level for Real Madrid and was a semi-finalist within the World Cup in Qatar 2022.
• Cristiano Ronaldo. On the age of 38, the Portuguese player moved away from elite soccer, but continues his profession in Saudi Arabia.
• Gianluigi Buffon. The Italian goalkeeper continues to be with Parma on the age of 45, and made 19 appearances last season.
• Lionel Messi. On the age of 35, he was a World Cup winner, and continues to be in great form and can proceed his profession at Inter Miami next season.
• Giorgio Chiellini. The Italian defender played until 2022 at Juventus and continues to be energetic within the U.S. league on the age of 38.
• Thiago Silva. This Chelsea player is identical age – he was Brazil’s captain at Qatar 2022.
• Andrés Iniesta. Despite not playing many matches in 2023, he’s still energetic within the Japanese league on the age of 39.

As well as, historic footballers resembling Ryan Giggs, Paolo Maldini and Javier Zanetti retired on the age of 40 after extensive careers and fit finishes.

Zlatan Ibrahimović

In June 2023, Ibrahimović (see the lead picture) retired from skilled soccer. Before his retirement, he was playing in one of the vital essential leagues on this planet, and scored 8 goals in 23 games during Milan’s last title season in 2022, although he did suffer from knee and Achilles tendon injuries.

Zlatan stayed in prime form until the last moment because of a training program designed especially for him, by which fitness was prioritized over on-field exercise.

The Swede shared a video on his social networks where he will be seen performing the next:

• Crisscross. Crossing his prolonged legs along with his arms behind the pinnacle and exercising abdominal contractions.
• Alternating V-up. Ranging from a seated position, one leg is lifted until it touches the inverted arm.
• Leg raises. Alternating leg raises.
• Prolonged plank. An everyday plank but alternating the proper and left arm.
• Taekwondo. Zlatan is a specialist in taekwondo. He never stopped training on this martial art, even obtaining an honorary black belt.

The key of longevity in soccer for Luka Modrić

The Croatian stays at the highest of his game because of several aspects, resembling his talent, mental strength, and the technique and intelligence of his game. Regarding the physical aspect, the one accountable for his endurance is the kinesiologist Vlatko Vucetic.

This man was knowledgeable runner and athletics champion, so he uses that knowledge to perform cross-training on the Real Madrid footballer. The thought is to practice a unique discipline from skilled exercise, but one which works as a complement for the event of recent skills.

Within the case of the Croatian, he plays tennis, one other sport of his liking. Vucetic also prioritizes motor intelligence, in addition to using elastic bands to keep up muscle flexibility.

As well as, he closely monitors the player’s reactions and reflexes using elements typically present in running. The presence of technology in applications and measuring devices can be vital in extending the longevity of athletes.

Modrić revealed that he’s careful to not eat junk food, basing his food regimen on fish, eggs, and chicken. He avoids carbohydrates at night and complements his food regimen with protein shakes.

Robert Lewandowski

The 34-year-old Pole continues to be among the best strikers on the planet and plays for Barcelona. He has also broken quite a few records within the German league, because of his perseverance and demanding physical routine. A part of Lewandowski’s success while wearing the Bayern Munich shirt, in addition to that of his entire squad, is attributed to fitness trainer Holger Broich.

By specializing in muscular strength, the skilled has ensured that the striker maintains excellent athletic endurance, in addition to great strength within the face of injury. Like Modrić’s trainer, Broich relies on cross-training to enrich Robert’s skills. In his case, he practices martial arts, which he’s a fan of.

However the Pole’s routine wouldn’t be complete without healthy eating. On this regard, Lewandowski was clearly influenced by his wife, Anna Stachurska, a nutritionist and karate expert.

The striker integrates the next meals into his eating routine:

• Breakfast: Whole-grain bread, fruits, and vegetables with rice, coconut, or almond milk.
• Pre-match: Red rice, avocado, almonds, tuna, and chicken.
• Postgame: Avocado and vegetables resembling broccoli, carrots, and spinach.

Cristiano Ronaldo

Although he has moved away from the world’s top leagues, this Portuguese striker continues to play in Saudi Arabia and is giving some great physical performances. On the age of 38, he’s noted for a life with only a few injuries. That is partly because of his food regimen and his demanding training sessions.

Ronaldo revealed that he works post-match with cryotherapy, i.e. cold therapy, which helps his muscle recovery. He also practices swimming twice per week and combines it with pilates exercises.

Besides that, he eats a food regimen wealthy in juices, fruits, avocados, eggs, and cheese for breakfast. Daytime meals include fish, chicken, cereals, and vegetables. At night he often eats legumes.

One other of Ronaldo’s secrets is the food he avoids:

• Alcohol
• Sugary drinks
• Precooked foods
• Frozen foods
• Industrial sauces

Exercise, nutrition, and discipline are the secrets of longevity in soccer

Research by different health-related organizations, resembling the WHO and the American Heart Association, recommend not less than half-hour of exercise every single day. This activity favors health, no matter whether or not you’re an elite soccer player. In turn, based on a study by the Mexican Journal of Clinical Pathology and Laboratory Medicine, adequate food intake promotes metabolic health and prolongs sports life.

So, it’s possible you’ll not be an award-winning athlete in the large leagues, but, for those who exercise and eat well, you’ll achieve:

• Decreased body fat
• Tissue strengthening and improved flexibility
• Maintain or increase muscle mass
• Improved self-esteem and mood
• Reduced stress, anxiety and depression

The influence of multiple aspects, a few of a technological nature, is the rationale why soccer players are playing of their late 30s and even 40s. The athlete’s determination to stay in top competition, in addition to his ability to reinvent himself and readapt his game, can’t be ignored.

But none of that will be possible and not using a demanding exercise routine and a healthy food regimen, each carried out with firmness and responsibility.

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