Presentation on theme: "AFC COACH EDUCATIONNUTRITION DIET AND NUTRITION FOR FUTSAL PLAYERS."— Presentation transcript:
AFC COACH EDUCATIONNUTRITION DIET AND NUTRITION FOR FUTSAL PLAYERS
AFC COACH EDUCATION
What is a healthy diet? The main nutrients are carbohydrates, protein and fat.
AFC COACH EDUCATION 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.
AFC COACH EDUCATION Proteins Proteins are the body’s building blocks needed for growth and, repair of damaged cells. Meat, milk and milk products, fish, eggs and nuts. 10-15% of our energy
AFC COACH EDUCATION 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
AFC COACH EDUCATION Energy value per gram Carbohydrates 4 Fat9 Protein 4
AFC COACH EDUCATION How much energy do we need? 1.Light exercise about 1500-2500 calories per day 2.More exercise 2500-3000 calories per day. 3.Endurance athletes use 5,000 or more calories a day.
AFC COACH EDUCATION Athletes get as much as 60-70% of their energy from carbohydrates
AFC COACH EDUCATION DEHYDRATION Solutions:
AFC COACH EDUCATION FLUID INTAKE Fluid replacement is extremely important Players should drink carbohydrate – containing solutions immediately as they return to the changing rooms and even before they shower.
AFC COACH EDUCATION Alcohol actually leads to dehydration
AFC COACH EDUCATION GLYCOGEN ATORE Rising the carbohydrate intake during the 3 days before the mach
AFC COACH EDUCATION MATCH DAY
AFC COACH EDUCATION Hydration Vital Carbohydrate Intake High Carbohydrate for breakfast “Snacks” from high carbohydrate
AFC COACH EDUCATION PRE-MATCH MEAL At least 3hrs. Before kick-off time
AFC COACH EDUCATION Natural fruit drink or water No fatty foods No gassy food or drinks No spicy food
AFC COACH EDUCATION During match
AFC COACH EDUCATION Fluid lost must be replaced: NOTE: Eating during match or exercise couldn't be released energy Water, mineral water, diluted fruit juice Cool drinks
AFC COACH EDUCATION 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
AFC COACH EDUCATION 1.Glycogen replacement is 3X quicker if given within first two hours Drink carbohydrate-containing drinks
AFC COACH EDUCATION EXPAND RECOVERY
AFC COACH EDUCATION A reduced amount of glycogen concentrate in muscles at the end of a game replace CALORIES replace water lost replace glycogen mislaid The greater the amount of glycogen replaced in 24hrs:
AFC COACH EDUCATION THANK YOU ALI. TARGHOLIZADE FUTSAL COACH EDUCATION AFC