afc coach educationnutrition diet and nutrition for futsal players
TRANSCRIPT
AFC COACH EDUCATION
NUTRITIONNUTRITIONDIET AND NUTRITION DIET AND NUTRITION
FOR FUTSAL PLAYERSFOR FUTSAL PLAYERS
AFC COACH EDUCATION
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
Fat 9
Protein 4
AFC COACH EDUCATION
How much energy do we need?
1. Light exercise about 1500-2500 calories per day2. 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