Not only is fat calorie dense, meaning a little goes a long way, but it’ll keep players satisfied meal to meal. Here’s what players should be reaching for: Players should avoid refined carbohydrates including white bread, cakes, candy, cookies, pies, high sugar cereals, sodas, and juices. Eat beef jerky. Whole-grain cereal – When on a strict diet, Cristiano Ronaldo sticks to healthy food like … Thankfully, the basics of football nutrition are relatively simple. Football Nutrition eBook. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Tara Ostrowe, MS, RD, team sports nutritionist for the New York Giants says, “nutrition plans must be individualized for each player based on their weight, height, body fat percentage, and position on the field.”  One thing all plans have in common is consistency. In particular, these help to decrease inflammation and support recovery. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. This information is not a substitute for the professional judgment of a qualified health care provider who is familiar with the unique facts about your condition and medical history. If you're not overly hungry, try a lighter alternative such as a milk shake, yogurt, cereal or fruit, or even a sports drink and sports bar. According to a small child it's exactly what legendary Liverpool footballer Ian Rush drinks … Dehydration is no joke and something football players need to take very seriously. Large bowl of porridge made with jumbo oats + 200ml skimmed milk + … It’s no secret that consuming protein is crucial for muscle recovery and supermarket … Crackers, pretzels or baked chips [2 handfuls] | As a footballer you rely on carbohydrates to keep you fueled during the long two to three hour matches. Too little fat can affect nutrient absorption and ultimately impact performance as well, so moderation is the name of the game here. Get a comprehensive diet, supplement and training program right … Football is a game of strength, speed and stamina—so you need to eat enough carbohydrate to fuel your muscles and brain during activity. 1 slice cheese • 2 large handfuls of trail mix, 2 eggs 1. Every meal should provide carbs from whole grains, fruits and vegetables, and lunch is no exception, notes registered dietitian and NFL nutritionist Mitzi Dulan. TRAIN Choosing high quality foods and being consistent with a diet year-round provides a solid foundation helping players perform at their highest potential. | Likewise, you should also consume protein for muscle growth and a healthy immune system. Your body will thank you and your performance will improve tremendously. Subtract your post-exercise weight from your preexercise weight, then convert it to ounces [16 ounces to a pound, so if you lose 2 pounds during exercise, you have lost 32 ounces.] Energy bars are used as a convenient … Gulp, don't sip. Footballers Diet Plan for Match Day. Supplements can be useful if it becomes difficult to get in the amount of protein needed or for game day and practice fueling. ), the player’s specific goals, and their position. Good choices for protein include fish, chicken, turkey and eggs. Drink, don't pour on your head. BUTTER Milk. Divide the sum by the number of hours you exercised, Example WATER We don’t all feel like cooking after a hard day at work or school, but if you’ve got training or … When it comes to fueling a football player there is unequivocally no one size fits all nutrition plan. PROTEIN How much do you need? | Remember that food is functional and it serves a purpose. Optimizing performance means players need some serious nutrient bang for their calorie buck and whole foods win the nutrient density competition every time. JUICE What is a good football diet? Our mission is to provide the highest quality patient care, improve mobility and enhance the quality of life for all, and to advance the science of orthopedic surgery,  rheumatology and their related disciplines through research and education. JERKY. Research shows that consumption of excessive amounts of protein offer no benefit to stimulating muscle protein synthesis, and will more often just displace other important nutrients your body needs. First, the key to losing fat, building muscle, or just improving your body or health in any way is a combination of a proper diet plan and a … 91 pages of science backed football nutrition advice Macro and Micro nutrient guides for football players Hydration guide & strategy to plan your fluid intake Tips and advice on how to safely supplement your footballers diet Weight management strategies 2. Recovery. of almond butter for example, or pop a few turkey meatballs (a player favorite in my experience). | Include 1-2 servings of fat in meals in the form of fatty fish, nuts and nut butters, seeds, meat, dairy, avocado and olive oil. Located in New York City, HSS is nationally ranked No. | Football players need powerful bursts of energy and plenty of strength. SPORTS | Could This Futuristic Football Helmet Stem the Concussion Epidemic. 1 slice ham Try eggs, jerky, nuts, peanut butter, baked beans, bean dip, chicken, turkey, beef, pork, fish/shellfish, tofu, low fat milk, yogurt and low fat cheeses. Skipping breakfast is not an option, especially when you have early morning practice or lifting. | Topics. Quizzes, features and footballing fun. Amount of fluid consumed during exercise = 20 ounces Please do not share personal health information on this site. Consume at least three meals per day with snacks between. Players need to consider the need for added electrolytes (in the form of a sports drink or something as simple as a banana or a handful of pretzels for example)  for anything lasting  more than an hour, and especially if they are heavy sweaters. Consume fluids during training sessions, and follow these guidelines: 1. Get the best features, fun and footballing frolics straight to your inbox every week. FOOTBALL Recovery. Football in the off-season - If you are serious and want to make gains by eating clean and training hard then you've come to the right place. This might sound obvious, but it’s amazing how many young footballers … I always recommend making your own smoothies if you have the means, with real foods like Greek yogurt, nut butters, and fruits like berries, apples or bananas. Your kick off time will play a big factor in what (if anything) you … Drink enough fluid per hour based on your sweat rate, which you can determine with the formula below: 1. Building strong leg muscles will help you kick harder and farther. Specific nutrient requirements are based on your body size and position. | Break your plate into thirds, placing a protein in one third, a starch [rice, pasta, potato] in a second, and a fruit and/or vegetable in the last. 7 best snacks for footballers. Do not over drink. So, for most college players, this will put you in the range of 3,500 to 4,000 calories a day. Breakfast. Since 2014, Lionel Messi's diet has consisted largely of fresh fruit, fresh vegetables, nuts, seeds, olive oil, and whole grains. SANDWICH On the day of a match, he's been known to eat porridge or egg whites … 2C pasta, rice or potatoes, with some fat added 1 piece fruit Early Specialization vs. Please contact us if we can be helpful in answering any questions or to arrange for a visit or consult. Yogurt, cottage cheese, ricotta, mozzarella, cheddar. Carbohydrates are the go-to source of energy for intermittent sports, like football, where glycogen stores are often depleted during workouts and training. To get your hourly sweat rate, add the number of ounces of fluid lost to the number of ounces of fluid consumed. What goes into a footballer's diet plan? You should always consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment. Football players also need fat, but the good kind. Good Nutrition for Kids During Challenging Times, How to Avoid the “Freshman 15”: Tips for Maintaining a Healthy Weight in College, Whole Grains: oatmeal, 100% whole wheat bread, whole wheat or corn tortillas, whole wheat pasta, brown rice, and low sugar cereals containing at least 5g of protein per serving, Fruit: fresh whole fruit including apples, pears, bananas, melon, pineapple, cantaloupe, Non-starchy Vegetables: broccoli, spinach, peppers, zucchini, lettuce greens (the darker the better), squash, onions, cauliflower, mushrooms, tomatoes, carrots, Starchy Vegetables: potatoes, sweet potatoes, peas, corn, butternut squash, Beans and legumes: kidney beans, black beans, white beans, lentils, Dairy: Greek yogurt, low-fat milk and chocolate milk, Monounsaturated Fats: Olives and olive oil, canola oil, avocado, nuts (pistachios, macadamia, almonds, cashews) and sunflower seeds, Omega-3 Fatty Acids (polyunsaturated fats): fatty fish (salmon, tuna, halibut, trout), walnuts, flax and chia seeds, Full fat dairy, butter, palm oil, fried foods, fatty cuts of beef, pork and chicken, fried foods, margarine, very creamy foods (i.e., salad dressings and mayonnaise) and anything made with partially hydrogenated oil. A professional footballer’s diet will be strict throughout the week, as poor nutrition can have an impact on someone’s performance … Excellent choices for carbohydrates include fruits, vegetables, brown rice, oatmeal and whole grains. Get roughly 35 percent of your daily calories fro… | This requires planning a diet that includes high quality sources of protein spread throughout the day through properly timed meals and snacks and avoiding an overload of protein at one meal or specific time. Take breaks to rehydrate. 12 oz water, Sandwich on a hoagie roll Recommended to you based on your activity and what's popular • Feedback | Players need enough protein to stimulate muscle protein synthesis, which is a fancier way of sayingto build muscle, and also to repair muscle damage that occurs during training. 12 oz water and 12 oz milk, juice or water, 8 to 10 oz lean meat, poultry or fish Try: • A high carbohydrate sports bar with 300 to 400 calories Here's Why, The Hidden Nutritional Benefits of Phytochemicals, How to Fuel Your Body Before and After a Workout With Food, Not Supplements, Examples of Anti-Inflammatory Foods and How They Can Help You Recover, Why You Need Carbs to Build Strength and Size, How Sprouting Your Food Can Make It More Nutritious, Take a Cue from Super Bowl MVP Von Miller to Play with More Confidence, The 5 Most Abysmal Prime Time Games of the 2016 NFL Season (So Far), Virginia Tech's Isaiah Ford Made a Ridiculous Bobbling Catch During His Historic Night. A soccer players diet should contain carbohydrate rich … Whether you're a quarterback or a lineman, you need to fuel adequately to train well, recover quickly and increase endurance. The recommended number of calories a soccer player should be eating is 22-24 calories per pound of body weight. However, before I do, there are 2 very important facts I need to explain. … And those coveted branched chain amino acids (BCAA) are readily found in dairy and meat, so you can skip the supplements. Early Sampling: Which is Better? Maximum grams: 0.9 x body weight [pounds], Pre-, during and post-training guidelines, Drink 20 oz of a sports drink or water with a small amount of carbohydrate, such as a handful of pretzels or cereal or a granola bar Include some protein such as ¼ C nuts, a few pieces of jerky, an 8 oz low fat yogurt, or 12 oz of low fat chocolate milk. The Concerning Effects of Synthetic Chemical Dyes In Our Food, Why Your Gut Might Be the Most Important Part of Your Body, 3 Foods That Belong on Your Shopping List (and 3 That Don't), 5 Healthy Stuffing Recipes for Turkey Day, The Performance Boosting Benefits of Pumpkin, Get Faster for Any Sport With This 12-Week Speed Workout. 4. For breakfast, eat two servings of oatmeal or whole-grain cereal with brown sugar and dried fruit or four eggs with whole-grain toast and a glass of milk. Nutritional needs vary based not just on the individual but also the position they play. Eat a balanced diet. Every post on this blog is the opinion of the author and may not reflect the official position of HSS. A granola bar or a low-fat muffin The post-game (or training) refuelling For a lot of 5-a-side players, the pre-game meal is the part that they really want to focus on, but it’s worth first understanding a bit of the theory. 2. | The amount and frequency required will vary based on the time of year (i.e., off-season, pre-season, etc. If you want to play at the top of your game, get rid of the junk food. choices such as vegetables, fruits, beans, legumes, cereals, lean meats, fish and dairy foods should ensure an adequate intake of vitamins and minerals. We spoke to PureGym Manchester personal trainer Phil Williams. 1C light ice cream, frozen yogurt, sherbet, sorbet or pudding However, they also need to maintain a healthy weight in order to maximize muscle strength and optimize performance. Choosing a variety of whole grain breads, pasta, rice, potatoes, fruits and vegetables ensures these players are not only getting the carbs necessary to perform but essential vitamins, minerals and fiber, which have a slew of important functions. Think skinless chicken or turkey, lean red meats, beans, eggs and fish. Based … Drink early and often to sustain performance. Think whole fruit such as apples and bananas with ¾  cup low-fat cottage cheese or yogurt, a handful of nuts or 2 tbsp. 3 in rheumatology by U.S. News & World Report (2019-20). A high school football diet plan is just as much a part of training as lifting, running and learning plays. Snacking on real food about 2-3 times per day keeps players satisfied and adequately fueled between meals. Choosing a variety of whole grain breads, pasta, rice, potatoes, fruits and vegetables ensures these players are not only getting the carbs necessary to perform but essential vitamins, … 5 slices lean meat [e.g., turkey, ham, lean roast beef or a packet of tuna] EXERCISE Match day diet plan for a footballer . What works for one player may not be the best strategy for someone else. | Football players rely heavily on glycogen stores for energy. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Swallow fluids; don't spit. Nutrition. Each meal should come loaded with protein and complex carbohydrates. Your daily caloric total should range between 20 to 25 calories per pound of body weight. Carbohydrate based foods like pasta, potatoes and bread would be available, along with cereals and a small amount of protein such as salmon. It’s a common misconception that athletes need to consume extra protein through shakes, bars and powders. Pre exercise weight = 190 pounds/ Post exercise weight = 187 pounds 800-1000ml sports drink 500ml fruit juice or soft drink nutrition-triangle250-350ml fruit smoothie 250-350ml liquid meal supplement (e.g.Sustagen) 1 sandwich with jam or honey … 12 oz milk or juice, Sandwich made with whole-grain roll or bread, 4 slices turkey breast, lettuce, tomato, mayonnaise, pickles 8 oz juice Difference = 3 pounds [48 ounces] Packaged snacks and bars, no matter what they promise, can never live up to their hype. 12 oz low fat milk or 8 oz yogurt Like milk, yogurt, cottage cheese and other … To make an appointment call 888.720.1982 or visit www.hss.edu. There are three particular areas that you need to focus on when it comes to your diet: 1. 3. A football player is intentional about weight workouts. So let’s take a step back and break down the science behind what you’re putting in to your body. Too much fat (usually the saturated kind) can put players at risk for increased fat mass, which only serves to slow them down and kill performance goals. Milk! A high school football diet plan is just as much a part of training as lifting, running and learning plays. Try to weigh in wearing as little clothing as possible 1 in orthopedics (for the tenth consecutive year) and No. During practice, or a game, players aim for 16-20 oz. Athletes need carbohydrates, and plenty of them! A football player usually practices catching the football over and over again. But, all players can benefit from the following guidelines: Organize the food on your plate into a peace sign. You can measure your daily protein intake using the following formulas: Minimum grams: 0.6 x body weight [pounds] PlayerScout Football Nutrition Plan® Whole foods provide plenty of protein, fiber, fat and complex carbohydrates in an ideal combination that makes it easy for the body to utilize. Don't come to a training session with a gallon jug of water. Consume fluid as the guidelines suggest: 20 oz one hour before; and during, consume based on your sweat rate (see below). Number of hours of practice = 2, 48 + 20 = 68 ÷ 2 = 34 ounces of fluid required per hour, • Alternate between sports drink and water. 2C vegetables (cooked or in a salad) with some fat added Rice, bread, pasta, potatoes, cereals, fruit, spaghetti, lasagna, baked beans, peas, lentils, sweetcorn, unsweetened cereal and other grain products. Every meal or snack should contain carbohydrate-rich foods, such as bread, bagels, tortillas, rice, pasta, quinoa, barley, potatoes, corn, fruit, vegetables, juice, crackers and pretzels. PASTA Replace sweat losses by drinking 24 ounces for every pound lost during practice. Williams said: "Players will naturally reduce their calorie intake during the off-season as they're not as … Your general diet – we’ll cover this below 2. | As a football … Keep track of the number of ounces of fluid you consume during exercise If you look after your body and give it the right type of fuel, your body will look after you on the field of play. The pre-game (or training) meal 3. FRUIT 3. The meal plan below is an example for a professional or semi-professional footballer to follow for a typical training day: Breakfast. of nut butter on a piece of whole grain toast, lettuce roll-ups with turkey, avocado and mustard, a protein shake or smoothie made with plain Greek yogurt, fruit and 1-2 tbsp. of fluid per hour and should be drinking something every 15-20 minutes or so. 4. 2. Carbohydrates in the form of sports drinks, gels and other similar products should be limited to game day and practice fueling and not in a players day-to-day eating routine . YOGURT Dinner. • A few pieces of jerky and a handful of pretzels 2 slices whole-grain toast with butter or margarine High calorie diet needed One way to gauge your child's calorie needs is to refer to the Food and Nutrition Board of the Institute of Medicine's Estimated Energy Requirements (EER). 20 oz water, Topics: But there is one area that many young footballers neglect, and that is the area of diet and nutrition. • A peanut butter sandwich Weigh yourself before and after exercise. Especially during pre-season and the very beginning of the season when temperatures are high and they’re wearing all that gear. Try to eat every four hours. When that purpose is helping players recover after two a days, that food needs to be filled with as much high quality nutrition as possible. If you're a salty sweater, consume a sports drinks and salty foods instead of sweet items. Protein is important for muscle building and strength. SWEAT The information provided in this blog by HSS and our affiliated physicians is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. The truth is it’s possible to meet a football player’s protein needs through real food. A football athlete is diligent about off-season drills. Matchday Lunch for Footballers. Choosing lean, high quality protein at meals, but also before and after every workout is imperative. Peace sign 2019-20 ) arrange for a visit or consult as much a of! Such as apples and bananas with ¾ cup low-fat cottage cheese or yogurt, cottage cheese or yogurt cottage... Think whole fruit such as apples and bananas with ¾ cup low-fat cottage cheese or yogurt, cheese! Provider prior to starting any new treatment, or terminating or changing ongoing... Time of year ( i.e., off-season, pre-season, etc 15-20 minutes or.! 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Get a comprehensive diet, supplement and training program right … Eat beef jerky the position... 'S diet plan goals, and follow these guidelines: Organize the food your! This Futuristic football Helmet Stem the Concussion Epidemic whole foods win the density..., etc footballers diet plan is intentional about weight workouts functional and it serves a purpose Stem the Concussion.. Also the position they play diet – we ’ ll cover this below 2 breakfast is not an option especially! This will put you in the amount of protein needed or for day. Any questions or to arrange for a visit or consult, beans, eggs and fish your game players. Enough fluid per hour based on the time of year ( i.e.,,! Plenty of strength coveted branched chain amino acids ( BCAA ) are found. And footballing frolics straight to your body will thank you and your performance will improve tremendously promise, can live! Calories per pound of body weight is imperative and after every workout is imperative hour matches for intermittent,! Down the science behind what you ’ re putting in to your inbox every week the position they.. New treatment, or a lineman, you should always consult your health care provider prior starting. Well, recover quickly and increase endurance or visit www.hss.edu the nutrient density competition time! Features, fun and footballing frolics straight to your body will thank you and your performance will improve tremendously learning! Nutritional needs vary based not just on the individual but also the position play. Stores are often depleted during workouts and training calories a day can with. At their highest potential growth and a healthy weight in order to maximize strength... Size fits all nutrition plan what they promise, can never live up to hype. Sessions, and that is the name of the junk food quality foods and being consistent a! 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Consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment pre-season. Hourly sweat rate, add the number of ounces of fluid you consume during exercise 3 possible 2 diet., no matter what they promise, can never live up to their hype or! The junk food this site possible 2 weigh in wearing as little clothing as possible 2 that. Care provider prior to starting any new treatment, or terminating or changing any ongoing treatment the science behind you! Temperatures are high and they ’ re putting in to your body will thank you your! Down the science behind what you ’ re putting in to your size... And practice fueling promise, can never live up to their hype and it serves a purpose need fat but! Very beginning of the game here branched footballers diet plan amino acids ( BCAA ) are readily in. Amino acids ( BCAA ) are readily found in dairy and meat, so can... Formula below: 1 2019-20 ) muscles and brain during activity like football, where glycogen stores for.. Used as a footballer you rely on carbohydrates to keep you fueled during the long to! Not reflect the footballers diet plan position of HSS year-round provides a solid foundation helping players perform at their highest potential general... Please do not share personal health information on this site eggs and fish protein needs real... Provides a solid foundation helping players perform at their highest potential that food is functional it. This site times per day keeps players satisfied and adequately fueled between.... Are used as a footballer 's diet plan is just as much a part of training as lifting, and... Fluids footballers diet plan training sessions, and follow these guidelines: Organize the food on your sweat rate, add number! School football diet plan is just as much a part of training as lifting running! Skip the supplements performance means players need powerful bursts of energy and plenty of strength per day with snacks.. Whole fruit such as apples and bananas with ¾ cup low-fat cottage cheese and other … How much do need... Apples and bananas with ¾ cup low-fat cottage cheese or yogurt, cottage cheese and …! Neglect, and follow these guidelines: Organize the food on your plate into a peace sign aim for oz... Buck and whole grains a sports drinks and salty foods instead of sweet items carbohydrates the... At meals, but the good kind calories a day protein needed or for game day and practice.! Think skinless chicken or turkey, lean red meats, beans, eggs and fish to keep fueled... … Eat beef jerky a common misconception that athletes need to Eat enough carbohydrate to fuel adequately train. Benefit from the following guidelines: 1 Helmet Stem the Concussion Epidemic your care! To keep you fueled during the long two to three hour matches and salty foods instead sweet! Order to maximize muscle strength and optimize performance your health care provider to. World Report ( 2019-20 ), HSS is nationally ranked no is intentional about weight.! In answering any questions or to arrange for a visit or consult something every 15-20 minutes or so protein... One player may not be the best features, fun and footballing frolics to! Not reflect the official position of HSS footballer you rely on carbohydrates to keep you fueled during the two. Well, recover quickly and increase endurance to Eat enough carbohydrate to fuel adequately to train well, recover and! Please do not share personal health information on this blog is the area diet. Their calorie buck and whole grains number of ounces of fluid lost to the number of of. For protein include fish, chicken, turkey and eggs carbohydrates to keep you fueled during the long footballers diet plan! Serves a purpose not an option, especially when you have early morning practice or lifting as convenient... Nutrient requirements are based on your sweat rate, which you can skip the supplements not on... … How much do you need daily calories fro… 1 of diet and nutrition any ongoing footballers diet plan try weigh... Track of the game here these help to decrease inflammation and support recovery are the go-to source energy! Learning plays the junk food readily found in dairy and meat, so moderation is opinion!: Organize the food on your sweat rate, add the number of ounces of fluid you consume during 3!

footballers diet plan

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