PROTEIN UNTUK PEMAIN BOLA SEPAK

Updated: February, 2025

Pengambilan protein untuk pemain bola sepak berbeza-beza berdasarkan faktor seperti umur, intensiti latihan dan keperluan individu. Walau bagaimanapun, berikut adalah beberapa garis panduan: 

1. Pengambilan Protein Disyorkan:

• Pemain Junior: Pengambilan protein yang disyorkan untuk pemain bola sepak remaja (berumur 10.0–19.3) adalah lebih kurang 1.9 gram per kilogram berat badan sehari ¹.

• Pemain Senior: Untuk pemain bola sepak senior (berumur 20.7–27.1), pengambilan protein yang disyorkan ialah sekitar 1.8 gram setiap kilogram berat badan sehari ¹.

2. Nasihat Praktikal:

• Sasarkan pengambilan protein 1.4–1.7 gram setiap kilogram berat badan sehari untuk memenuhi keperluan pemain bola sepak ².

• Dengan mengandaikan akses kepada pelbagai makanan, mencapai pengambilan protein ini sepatutnya boleh dilaksanakan untuk kebanyakan peserta bola sepak ².

3. Syor Am:

• Protein hendaklah membentuk 10% daripada diet biasa pemain bola sepak, yang diterjemahkan kepada 0.5 hingga 0.8 gram protein setiap kilogram berat badan ³.

Rujukan:

(1) Pengambilan Makronutrien dalam Pemain Bola Sepak—Analisis Meta - PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627126/.

(2) Keperluan protein bola sepak - PubMed. https://pubmed.ncbi.nlm.nih.gov/8072059/.

(3) Pengambilan Kalori untuk Pemain Bola Sepak | hidup bersemangat. https://www.livestrong.com/article/446441-caloric-intake-for-soccer-players/.

(4) Pengambilan Nutrien dan Tabiat Makanan Pemain Bola Sepak: Menganalisis .... https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113765/.

“𝙆𝙞𝙙𝙨 𝙙𝙤𝙣’𝙩 𝙣𝙚𝙚𝙙 𝙨𝙩𝙧𝙚𝙩𝙘𝙝𝙞𝙣𝙜 𝙗𝙚𝙘𝙖𝙪𝙨𝙚 𝙩𝙝𝙚𝙮 𝙙𝙤𝙣’𝙩 𝙝𝙖𝙫𝙚 𝙢𝙪𝙨𝙘𝙡𝙚.” Is it TRUE? Myth or Fact?

Updated: March, 2025

Stretching is often perceived as a critical component of physical fitness, particularly in sports and exercise contexts. However, the necessity of stretching for children is debated among researchers and practitioners in physical education and sports science. It is essential to understand that children, unlike adults, have unique physiological characteristics that influence their flexibility and the need for stretching exercises.

ROLE OF TENDONS & LIGAMENTS

Stretching is not solely related to muscles; tendons and ligaments play a significant role in overall flexibility and joint health. Both structures can benefit from stretching, as it helps maintain their elasticity and function. Developing these connective tissues in children is crucial for preventing injuries, especially in active sports.

STRETCHING & ATHLETIC PERFORMANCE

While some argue that stretching does not significantly enhance athletic performance, it is essential to recognize that flexibility contributes to overall movement efficiency. For young athletes, a balanced approach that includes flexibility training can improve performance in sports that require a wide range of motion, such as soccer and gymnastics.

It is advisable for parents and educators to encourage children to participate in activities that naturally incorporate stretching, such as dance, gymnastics, and martial arts. These activities promote flexibility and enhance coordination and balance, vital for overall physical development. While children may not require traditional stretching routines like adults, incorporating flexibility training into their physical activities is beneficial. It supports muscle and connective tissue development, enhances athletic performance, and improves psychological well-being. 

HUBUNGKAIT PENCAPAIAN AKADEMIK DAN 

PENCAPAIAN PRESTASI SUKAN

“Makin bijak, makin bagus main bola?

Makin bagus main bola, makin bijak?”

Updated: April, 2025

• Kajian menunjukkan terdapat hubungkait antara pencapaian akademik dan prestasi atlet dalam bola sepak.

• Kebolehan kognitif memberi kesan yang signifikan terhadap prestasi atlet dan pengurusan tekanan.

• Pencapaian akademik yang baik boleh mempengaruhi pemikiran strategik dan keupayaan membuat keputusan di atas padang.

• Pencapaian akademik dan kebolehan kognitif yang lemah dicampur dengan emosi yang kuat boleh memberi pengaruh yang negatif kepada prestasi pemain bola sepak.

• Memahami prestasi pemain melalui dimensi psikologi atau kognitif boleh membantu meningkatkan persediaan fisiologi dan psikologi pemain.

• Atribut psikologi pemain, seperti kesedaran taktikal dan keupayaan membuat keputusan, adalah kritikal dalam persekitaran bola sepak moden yang pantas.

• Pencapaian akademik yang lebih tinggi dapat membantu pemain membuat tafsiran situasi permainan dengan lebih berkesan, membawa kepada keputusan yang optimum dan tindak balas yang lebih cepat terhadap situasi dinamik di padang.

• Pemain yang membina ketahanan diri melalui pencapaian akademik yang baik cenderung memiliki rasa keyakinan diri yang lebih kuat, yang seterusnya mampu mempengaruhi potensi prestasi mereka.

• Gabungan elemen sains sukan dan teknologi mampu menawarkan kemungkinan untuk meningkatkan prestasi pemain melalui analisis data, kecerdasan buatan dan kefahaman akademik.

• Sebuah inisiatif yang mengutamakan gabungan bidang pendidikan dan latihan sukan perlu diwujudkan bagi membina persekitaran yang teradun dan seimbang untuk melahirkan pemain muda atau pembangunan yang mampu bermain dalam keadaan keupayaan kognitif yang baik.

• Hubungan antara pencapaian akademik dan sukan ini perlu dilihat melalui skop budaya sukan di Malaysia dan pemegang taruh di peringkat akademik dan sukan perlu mampu duduk semeja dan mencari solusi terbaik untuk masa hadapan bola sepak Malaysia.

Rujukan:

[1] Т. Петровська, L. Arnautova, B. Palamar, I. Khmelnitska, С. Федорчук, T. Bulhakovaet al., "Influence of emotional intelligence of elite women’s handball players on the choice of stress coping strategies", Клінічна Та Профілактична Медицина, no. 7, p. 50-58, 2023. https://doi.org/10.31612/2616-4868.7.2023.07

[2] H. Ying and M. Nazarudin, "Emotional intelligence, anxiety, and performance satisfaction in malaysian state netball players", International Journal of Academic Research in Business and Social Sciences, vol. 13, no. 12, 2023. https://doi.org/10.6007/ijarbss/v13-i12/20299

[3] R. Boone, N. Zambrotta, A. Manocchio, & J. Bowman, "Head in the game: the impact of cognitive abilities on performance of national football league quarterbacks", Frontiers in Psychology, vol. 16, 2025. https://doi.org/10.3389/fpsyg.2025.1540498

[4] A. Bonilla, B. Patiño, J. Pino‐Ortega, V. Hernández-Beltrán, & J. Gamonales, "Influence of emotional intelligence on sports performance: a systematic review", Cuadernos De Psicología Del Deporte, vol. 24, no. 3, p. 34-52, 2024. https://doi.org/10.6018/cpd.617181

[5] X. Liu, X. Weng, H. Qin, S. Ma, & G. Wang, "The successful experience of gymnastics world champion coach: an interview analysis", Frontiers in Psychology, vol. 15, 2024. https://doi.org/10.3389/fpsyg.2024.1405589

[6] I. Rubio, N. Ángel, S. Silva, A. Moisão, & S. Brito‐Costa, "Relationships between somatic anxiety, cognitive anxiety, self-efficacy, and emotional intelligence levels in university physical education students", Frontiers in Psychology, vol. 13, 2023. https://doi.org/10.3389/fpsyg.2022.1059432

[7] A. Bonilla, S. Pachón, V. Hernández-Beltrán, J. Gamonales, M. Rico-González, J. Pino‐Ortegaet al., "Comparative analysis of the physical, tactical, emotional, and mood characteristics of under-13 soccer players by performance level", Journal of Functional Morphology and Kinesiology, vol. 9, no. 4, p. 237, 2024. https://doi.org/10.3390/jfmk9040237

[8] X. Kang, Q. Meng, & C. Su, "School-based team sports as catalysts for holistic student wellness: a narrative review", Behavioral Sciences, vol. 14, no. 7, p. 528, 2024. https://doi.org/10.3390/bs14070528

[9] I. Rubio, N. Ángel, S. Silva, G. Furtado, & S. Brito‐Costa, "Intrinsic motivation: knowledge, achievement, and experimentation in sports science students—relations with emotional intelligence", Behavioral Sciences, vol. 13, no. 7, p. 589, 2023. https://doi.org/10.3390/bs13070589

[10] I. Rubio and N. Ángel, "The importance of emotional intelligence in university athletes: analysis of its relationship with anxiety", International Journal of Environmental Research and Public Health, vol. 20, no. 5, p. 4224, 2023. https://doi.org/10.3390/ijerph20054224

[11] A. Figus, "Sport and artificial intelligence: what policies and perspectives?", Geopolitical Social Security and Freedom Journal, vol. 7, no. 1, p. 65-74, 2024. https://doi.org/10.2478/gssfj-2024-0005

[12] C. Yeh, H. Peng, & W. Lin, "Achievement prediction and performance assessment system for nations in the asian games", Applied Sciences, vol. 14, no. 2, p. 789, 2024. https://doi.org/10.3390/app14020789

[13] E. Zumba, V. Cajape, J. Aguilar, L. Arias, Z. Zambrano, J. Guamánet al., "Artificial intelligence in sports: data analysis to enhance training", Interdisciplinary Rehabilitation / Rehabilitacion Interdisciplinaria, vol. 4, p. 85, 2024. https://doi.org/10.56294/ri202485

[14] D. Martin, P. O’Donoghue, J. Bradley, S. Robertson, & D. McGrath, "Identifying the characteristics, constraints, and enablers to creating value in applied performance analysis", International Journal of Sports Science & Coaching, vol. 19, no. 2, p. 832-846, 2023. https://doi.org/10.1177/17479541231180243

MILK DRINKS ON THE MATCH DAY: BOOST OR ‘KILL’ THE PLAYERS?

Updated: May, 2025

The topic of milk consumption, particularly in conjunction with Milo, on match days for soccer players, elicits diverse opinions. The central argument revolves around whether such consumption is detrimental or beneficial for players' athletic performance. This discourse can be elaborated upon through various research studies that underscore the relationship between dietary choices and athletic performance, particularly on competitive days.

First, it is important to acknowledge that proper nutrition is paramount for athletes, especially in sports requiring high exertion such as soccer. Athletes' overall performance can be significantly influenced by their nutritional intake, with studies indicating that a well-balanced diet can improve athletic performance by as much as 72% [1]. Nutrition encompasses not just the quantity but also the quality of food, focusing on the appropriate balance of macronutrients (carbohydrates, proteins, and fats), vitamins, and minerals essential for optimal performance [2]. As a nutrient-dense beverage, milk provides a considerable amount of these nutrients, and including Milo, a chocolate malt drink often rich in carbohydrates, could further enhance its caloric and nutritional profile.

Chocolate milk has been widely regarded as an effective post-exercise recovery drink due to its balance of carbohydrates and proteins, which are crucial for muscle repair and replenishment of glycogen stores [3]. Studies indicate that chocolate milk after exercise aids recovery more effectively than some sports drinks due to its optimal carbohydrate-to-protein ratio [4]. Thus, mixing milk with Milo could benefit players before a match if one considers the need to maintain energy levels and support recovery processes.

However, the timing of consumption is critical. Consuming milk right before a match could lead to gastrointestinal discomfort for some athletes due to lactose intolerance or heightened sensitivity to dairy products [5]. The burden of digestion could detract from performance, especially in a sport that demands quick bursts of energy and agility. Studies suggest that individualized nutrition plans are essential; what works for one athlete may not apply to another [6].

Moreover, the psychological aspect of nutrition cannot be overlooked. The perception of food's influence on physical performance can alter athletes' mental states, impacting their on-field confidence and psychological readiness. The absence or presence of specific foods like milk and Milo may evoke different mental states before competition based on athletes’ beliefs and experiences related to these foods [7]. Consequently, personalized dietary recommendations that consider an athlete's digestive tolerance, psychological factors, and physiological requirements are advocated for optimal performance.

In conclusion, while consuming milk or milk mixed with Milo on match days can offer nutritional benefits, such as enhanced energy and recovery, athletes' timing and individual tolerance levels must be thoroughly evaluated. Athletes should ideally experiment with such dietary choices in training settings to ascertain their effects on performance before implementing them in competition day scenarios. Each athlete's unique physiological and psychological response will ultimately dictate whether these beverages serve as effective allies or potential hindrances in their pursuit of peak performance.

References:

[1] R. Ghany, J. Hastuti, & R. Muslichah, "Nutritional status and performance of sepak takraw players following intervention by a sports dietitian", Journal of Health and Translational Medicine, vol. 26, no. 2, p. 133-138, 2023. https://doi.org/10.22452/jummec.vol26no2.18

[2] J. Sung, J. Lee, & K. Lee, "Analysis of the diet, weight-loss behavior, and nutritional knowledge of athletes and coaches in weightclass sports: influence of a coach’s nutritional knowledge on athletes", Journal of the International Society of Sports Nutrition, vol. 21, no. 1, 2024. https://doi.org/10.1080/15502783.2024.2405159

[3] R. Liu, S. Wang, & J. Li, "How coach leadership behavior influences athletes’ performance: the chain-mediated role of the coach-athlete relationship and psychological fatigue", Frontiers in Psychology, vol. 15, 2025. https://doi.org/10.3389/fpsyg.2024.1500867

[4] J. Koogler and J. Smith, "The importance of sport psychology programs at the collegiate level", Journal of Psychiatry Research Reviews & Reports, p. 1-4, 2023. https://doi.org/10.47363/jpsrr/2023(5)156

[5] A. S, H. Aliriad, D. Kusuma, W. Arbanisa, & A. Winoto, "Athletes’ stress and anxiety before the match", Indonesian Journal of Physical Education and Sport Science, vol. 4, no. 1, p. 11-21, 2023. https://doi.org/10.52188/ijpess.v4i1.535

[6] A. Salam, E. Sukamti, H. Prayoga, A. Maulana, C. Sriwahyuniati, A. Kasanrawaliet al., "A mini review: how does the bosu ball training method affect an athlete's balance?", Journal of Advances in Sports