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NUTRITION

NUTRITION. DIET AND NUTRITION FOR FUTSAL PLAYERS. What is a healthy diet?. The main nutrients are carbohydrates, protein and fat. Carbohydrate. Carbohydrate should provide at least 50% of our energy.

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NUTRITION

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  1. NUTRITION DIET AND NUTRITION FOR FUTSAL PLAYERS

  2. What is a healthy diet? The main nutrients are carbohydrates, protein and fat.

  3. Carbohydrate Carbohydrate should provide at least 50% of our energy. Cereal, bread, rice and pasta, fruits, vegetables, milk and milk products and many processed foods and drinks.

  4. Proteins Proteins are the body’s building blocks needed for growth and, repair of damaged cells. 10-15% of our energy Meat, milk and milk products, fish, eggs and nuts.

  5. Fats Provides concentrated source of food energy, helps build our body tissues and contain the fat soluble vitamins-A,D,E and K. More than 30-35% of our energy

  6. Energy value per gram Carbohydrates 4 Protein 4 Fat 9

  7. How much energy do we need? Light exercise about 1500-2500 calories per day More exercise 2500-3000 calories per day. Endurance athletes use 5,000 or more calories a day.

  8. Athletes get as much as 60-70% of theirenergy from carbohydrates

  9. DEHYDRATION Solutions:

  10. FLUID INTAKE Players should drink carbohydrate – containing solutions immediately as they return to the changing rooms and even before they shower. Fluid replacement is extremely important

  11. Alcohol actually leads to dehydration

  12. GLYCOGEN ATORE Rising the carbohydrate intake during the 3 days before the mach

  13. MATCH DAY

  14. Hydration Vital Carbohydrate Intake “Snacks” from high carbohydrate High Carbohydrate for breakfast

  15. PRE-MATCH MEAL At least 3hrs. Before kick-off time

  16. Natural fruit drink or water No fatty foods No gassy food or drinks No spicy food

  17. During match

  18. Fluid lost must be replaced: Water, mineral water, diluted fruit juice Cool drinks NOTE: Eating during match or exercise couldn't be released energy

  19. After match It is important to eat food which provide glucose, quickly after match or exercise for fast regeneration and get ready for next practice

  20. Glycogen replacement is 3X quicker if given within first two hours Drink carbohydrate-containing drinks

  21. EXPAND RECOVERY

  22. A reduced amount of glycogen concentrate in muscles at the end of a game The greater the amount of glycogen replaced in 24hrs: replace glycogen mislaid replace water lost replace CALORIES

  23. THANK YOU AFC FUTSAL COACH EDUCATION ALI . TARGHOLIZADE

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