2023-06-14 21:54:45
There are already many footballers who are around or over 40 years of age in elite competitions. Personalized training, technological tools and nutrition are the cornerstones of longevity in soccer.
Currently, we are witnessing a striking phenomenon within the world of football: players close to 40 years old are in full elite competition. Some even overcome that barrier. This is due to multiple factors. The secret of longevity in soccer is related to a disciplined training routine, accompanied by personalized diets and mental strength.
Read on to find out how some football figures, such as Luka Modrić or Robert Lewandowski, continue at the top after decades of career!
What is the secret to longevity in soccer?
It is clear that there is no magic formula to maintain physical performance at elite levels. However, it is a fact that more and more footballers are approaching the 40-year-old barrier in the most competitive leagues in the world. Even, many exceed that number while staying at a good level.
This phenomenon extends to athletes in general, with cases such as Roger Federer, who retired from tennis at the age of 41. For his part, basketball player LeBron James is active in Los Angeles Lakers with 38 years.
Getting to this point is a combination of various factors, among which are the mental work and discipline of the athlete. In addition, the contributions of technology for monitoring and recovery also play a role. Nevertheless, longevity in soccer is based on two main pillars: training routines and diets.
The most emblematic cases that reveal the secret of longevity in football
Elite soccer players have a team of professionals who are aware of their particular condition. The team is made up of coaches, physiotherapists and nutritionists, who design specific plans that enhance the player’s condition.
In this way, we find the following cases of active or recently retired soccer players, with an age difficult to imagine a few decades ago:
- Zlatan Ibrahimovic. After a 24-year career and more than 500 goals, the Swede retired at the age of 41. He did it by playing for him. Milan of Italy and being champion of Serie A in 2022.
- Luka Modric. He remains active at the age of 37, with an excellent level, playing for Real Madrid and being a world semifinalist in Qatar 2022.
- Cristiano Ronaldo. At 38, the Portuguese moved away from elite football, but continues his career in Saudi Arabia.
- Gianluigi Buffon. The Italian goalkeeper continues in the Parma with 45 years, having played 19 games in the current season.
- Lionel Messi. At the age of 35, he was a world champion in great shape and follows his career in the Inter of Miami.
- Giorgio Chiellini. The Italian defender played until 2022 in Juventus and he is still active in the American league, at the age of 38.
- Thiago Silva. The same age is the soccer player Chelsea and captain of Brazil in Qatar 2022.
- Andres Iniesta. Despite not playing many games in 2023, he is still active in the Japanese league at 39 years of age.
In addition, historic footballers, such as Ryan Giggs, Paolo Maldini and Javier Zanetti, retired at the age of 40 after long careers and finals in good physical condition.
Zlatan Ibrahimovic
In June 2023, Ibrahimović (in cover photo) retired from professional football. Retirement that found him in one of the most important leagues in the world, having scored 8 goals in 23 games during the last title of the Milanin 2022.
However, the Swede was suffering from knee and Achilles tendon injuries.
In any case, Zlatan remained in force until the last moment thanks to a training program designed especially for him. In it, he prioritized physical fitness over exercise on the playing field.
The Swede shared a video on his social networks where he can be seen doing the following:
- Criss cross. Cross the legs extended with the arms behind the head and exerting a contraction of the abdominals.
- V-up alternate. It starts from the sitting position and raises one leg until it touches the inverted arm.
- leg raises. Alternating one and the other extremity.
- extended iron. A regular plank, but alternating the right and left arms.
- Taekwondo. Zlatan is an amateur and specialist in taekwondo. He never stopped training this martial art, eventually earning an honorary black belt.
The secret of longevity in football for Luka Modrić
The Croatian remains at the top of sports thanks to various factors, such as his talent, his mental strength and the technique and intelligence of his game. Regarding the physical the great person in charge of his resistance is the kinesiologist Vlatko Vucetic.
This man was a professional runner and athletics champion, so he resorted to this knowledge to cross-train the Real Madrid footballer. It is about practicing a discipline different from that of professional practice, but that works as a complement for the development of new skills.
In the case of the Croatian, he practices tennis, another sport he likes. Vucetic also prioritizes motor intelligence, as well as the use of elastic bands to maintain muscle flexibility.
In addition, it carefully monitors the footballer’s reactions and reflexes using typical elements of the game. running. The presence of technology in applications and measuring devices is also transcendental to extend the longevity of athletes.
Modrić revealed that he takes care not to eat junk food, basing their diet on fish, eggs and chicken. Avoid carbohydrates at night and complement your diet with protein shakes.
Robert Lewandowski
The Pole, at 34, remains among the best attackers on the planet playing for Barcelona. In addition, he comes from breaking numerous records in the German league, thanks to his perseverance and his demanding physical routine. Part of Lewandowski’s success when he wore the Bayern Munich jersey, as well as his entire squad, is attributed to physical trainer Holger Broich.
Focusing on muscular strength, the professional managed to maintain excellent athletic resistance for the striker, as well as great strength against injuries. Like Modrić’s coach, Broich uses cross-training to complement Robert’s skills. In his case, he practices martial arts, which he is also fond of.
But the Polish routine would not be complete without a healthy diet. In this sense, Lewandowski was clearly influenced by his wife, Anna Stachurska, a nutritionist and karate fighter.
The attacker integrates the following foods into his eating routine:
- Breakfast: whole wheat bread, fruits and vegetables with rice, coconut or almond milk.
- pre-match: red rice, avocado, almonds, tuna, chicken.
- Postgame: avocado and vegetables like broccoli, carrots, spinach.
Cristiano Ronaldo
Although he moved away from the most attractive leagues in the world, the Portuguese continues his career in Saudi Arabia with great physical performance. At 38 years old, he stands out for a life with very few injuries. In part, thanks to his diet and his demand in training.
Ronaldo revealed that he works the post-match with cryotherapy, that is, with cold therapy, which contributes to muscle recovery. In addition, he practices swimming twice a week and combines it with Pilates exercises.
On the other hand, he eats a diet rich in juices, fruits, avocado, eggs and cheese for breakfast. The daytime meals integrate them with fish, chicken, cereals and vegetables. At night incorporate legumes.
Another Portuguese secret is the food to avoid:
- Alcohol.
- Sugary drinks.
- Pre-prepared foods.
- Frozen foods.
- commercial sauces.
Exercise, nutrition and discipline make up the secret of longevity in soccer
According to a study of the Las Condes Clinic Medical Journaldifferent health organizations, such as the WHO or the American Heart Association, recommend doing at least 30 minutes of daily exercise. This activity promotes health, regardless of whether or not you are an elite footballer. In turn, according to a study by the Mexican Journal of Clinical Pathology and Laboratory Medicineadequate food intake favors metabolic health and prolongs sports life.
So you may not be a major league award-winning athlete, but if you exercise and eat right, you will:
- Decrease in body fat.
- Strengthening of tissues and improvement in flexibility.
- Maintenance or increase in muscle mass.
- Improved self-esteem and mood.
- Less stress, anxiety and depression.
The influence of multiple factors, some of a technological nature, are the reason why the age of soccer players has extended. The athlete’s convictions to continue in high competition cannot be ignored, as well as his ability to reinvent himself and readapt his game.
But none of that would be possible without a demanding exercise routine and a healthy diet. Both, carried out with firmness and responsibility.
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