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DIET AND NUTRITION FOR FUTSAL PLAYERS
The main nutrients are carbohydrates, protein and fat.What is a healthy diet? The main nutrients are carbohydrates, protein and fat.
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.
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.
More than 30-35% of our energyFats 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
Energy value per gram Carbohydrates 4 Protein 4 Fat 9
How much energy do we need?Light exercise about calories per day More exercise calories per day. Endurance athletes use 5,000 or more calories a day.
Athletes get as much as 60-70% of their energy from carbohydrates
Fluid replacement is extremely importantFLUID 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.
Alcohol actually leads to dehydration
Rising the carbohydrate intake during the 3 days before the machGLYCOGEN ATORE Rising the carbohydrate intake during the 3 days before the mach
Hydration Vital Carbohydrate Intake “Snacks” from high carbohydrateHigh Carbohydrate for breakfast
At least 3hrs. Before kick-off timePRE-MATCH MEAL At least 3hrs. Before kick-off time
Natural fruit drink or waterNo fatty foods No gassy food or drinks No spicy food
Fluid lost must be replaced:Water, mineral water, diluted fruit juice Cool drinks NOTE: Eating during match or exercise couldn't be released energy
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
Glycogen replacement is 3X quicker if given within first two hoursDrink carbohydrate-containing drinks
A reduced amount of glycogen concentrate in muscles at the end of a gameThe greater the amount of glycogen replaced in 24hrs: replace glycogen mislaid replace water lost replace CALORIES
THANK YOU AFC FUTSAL COACH EDUCATION ALI . TARGHOLIZADE
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