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Nutrition For Football
Transcript of Nutrition For Football
Diet affects football training and performance
Good diet will help a player stay healthy and perform well
Achievement of ideal body composition
Important for recovery
Primary energy source for muscles
Basic building blocks
Essential amino acid
Repair worn and damage muscle
Reserve energy source
Fat soluble vitamins- ADEK
Essential amino acids
Improve palatability of food Vitamins/Minerals Immunity Health functions
Repeated bouts of high intensity activity
Moderate-long distances covered by players (8km-12km)
Energy needed to fuel training & competition Where does the energy comes from? Why Carbohydrate? How much Carbohydrates? Calculate CHO needs
Example: 70kg player would need 350- 490g of CHO per day. How much Protein? Calculate protein needs Example: 70kg player would need 84-98g of protein per day. Hydration
Rich in nutrients
Digest slowly and keeps blood sugar constant
Consume in greater amount throughout the day
Examples: Whole-grain breads, Pasta, Rice, Potatoes,beans, green Vegetables
Poor in nutrients
Digest rapidly and provides energy quickly
Consume in moderate amounts.
Examples: Soft drinks, sports drinks, CHO gels.
High in calories
Consume in lesser amount
Examples: Donuts, muffins,cupcakes, pastries. Research Study
(Carbohydrate diet on intermittant excercise performance)
Breakfast - 2 cups cereal with milk + 1 banana + 2 thick slices toast + thick spread of jam (130g)
Morning snacks - 1 muffin + fruit smoothie (30g)
Lunch- 1 bowl cooked rice + 1/2 cup vegetables + 1 palm size meat/chicken/fish + 1 can soft drink + 1 piece fruit + 1 small tub fruit yogurt. (150g)
Afternoon snacks - 1 cereal bars + 1 soya milk drink (50g)
Dinner - 1 bowl Pasta + 2 cups fruit salad + 1 Cup cordial + 1 piece fruit + 1/2 cup jelly.(200g)
Night Snacks - 1 piece fruit bread + 1 cup hot chocolate. (30g) Sample Daily Diet (High Carb) Pre-match meals Time and amount matters...
Large meals: 3-4hrs prior to warm up
Smaller snacks: 1-2hrs prior to warm up
High in Carbs
Low in Fat and fibre
Plenty of fluid Eat familiar food and try it out during training Pre-match meals Top up carbohydrate for energy
Watch out for stomach discomfort
Well hydrated Fuel during match Maintain blood glycemia level
Provide additional fuel(10-30%) during last phase
Liquid better tolerated
Avoid sweet fluids like cordials/fruit juice as causes stomach discomfort Energy optimization during match To match oxidation rate of carbohydrate. (1g/min/hr) Recovery Meal Putting back what you lost!
Restoring CHO stores into muscles and livers
Replaced fluid and electrolyte losses
Ideally within 30minutes and repeat after 2hr till normal eating resumes. (1.5g CHO/kg/BW) Challenges players face Loss of appetite
Use of high carbohydrate,nutrient rich drinks(liquid supplement), food(sports bars), sugary foods
Limited access to suitable food and drinks
Bring/pack food along to match
Media, meeting with coaches etc.
Spreads:Jams,peanut, butter etc.
Fluids (Sports Drink, chocolate milk, liquid meal supplements) Snacks Ideas How much to drink? Rules of the game dictates when we can drink.
Have drinks stationed on the side of pitch/goals/physio,trainer bag. Energy demands of football Nutrition for Footballers Carbohydrates Nutritious Carbohydrate Simple Carbohydrate High Fat Carbohydrates Protein Fat Elite Footballers- 5 to 7g/kg/day Elite Footballers - 1.2 to 1.4g/kg/day Example: Pre match meal 9am: Breakfast
1030am: Light snacks
1pm: Lunch 430pm:Afternoon snacks/ Pre
7pm: Kick Off HOW? However... When the period between training sessions/ games is 24hrs or more, pattern and timing of food is not so critical Why Drink? Quench Thirst
Reduce physiological strain?
The drinking plan is simply drink to thirst.
Everyone is different! This will avoid under and overdrinking. What to drink? Make your own sports drink 5 tablespoon Glucolin powder
1/3 teaspoon of table salt
Formulation provides about 7% CHO and 500mg of sodium in 1L of fluid Thank you for your attention.
Questions? Nutrition in Football Marcus Lee, CSCS Plain Tasting
0 calories & nutrients About 80 calories, 20g of CHO & other electrolytes.
May optimize performance and endurance by maintaining blood glucose level
Varied Flavours 7 Professional Players
2 grps, 48hrs intake of (8g/kg/day) VS (4.5g/kg/day)
Completed an intermittent high intensity running of field and treadmill running for 90mins
High CHO group covered 1km more than lower CHO group. Bangsbo, Norregaard, Thorsoe, 1992