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 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

Energy value per gram Carbohydrates 4 Protein 4 Fat 9

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.

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

DEHYDRATION Solutions:

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.

Alcohol actually leads to dehydration

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

MATCH DAY

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

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

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

During match

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 hours Drink carbohydrate-containing drinks

EXPAND RECOVERY

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

THANK YOU AFC FUTSAL COACH EDUCATION ALI . TARGHOLIZADE