1. DIET AND NUTRITION FOR FUTSAL PLAYERS

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

4. 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.

5. 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.

6. More than 30-35% of our energy
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

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

8. 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.

9. Athletes get as much as 60-70% of their energy from carbohydrates

10. DEHYDRATION
Solutions:

11. Fluid replacement is extremely important
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.

12. Alcohol actually leads to dehydration

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

14. MATCH DAY

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

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

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

18. During match

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

20. 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

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

22. EXPAND RECOVERY

23. 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

24. THANK YOU
AFC
FUTSAL COACH EDUCATION
ALI . TARGHOLIZADE