NUTRITION

IN FUTSAL

AFC Futsal Department Technical Director: ALI TARGHOLIZADE 1

 Nutrition and Futsal

NUTRITION
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 Nutrition

The Prime Considerations For The Game:

Basic For Digestion,

Metabolic Rate Absorption & Storage

Output for The Game

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 Nutrition

ENERGY IS NEEDED BY THE THREE ENERGY SYSTEM

1. ATP/PC SYSTEM
2. GLYCOLYTIC SYSTEM
3. AEROBIC SYSTEM

ENERGY IS DERIVED FROM

1. CARBOHYDRATES
2. FATS
3. PROTEINS
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 Nutrition

If the energy provision of

foodstuff is not utilized, it is
stored as fat:

1. Increased body weight

2. Decreased athletic efficiency

Appropriate nutrition contributes

to athletic efficiency

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 Nutrition

FATS

PROTEINS

VITAMINS

CARBOHYDRATES

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 Nutrition

Carbohydrates:

1. Most important source for contraction---glucose

2. Provide 60% of diet

3. Breakdown quickly

4. Can be stored as GLYCOGEN

5. As intensity & duration

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 Carbohydrates

Glycogen Depletion:
• Limited prolonged exercise

• Limited high intensity exercise

• Limited muscular endurance

• Reduced cerebral functioning

• Found in Rice, Bread, Pasta,

Potatoes and Cereals

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 Proteins

1. Energy yield =CHO but produce toxic products

2. For growth, repair and increase in strength
3. Make up hormones, anti-bodies and enzymes
4. Stimulate NERVOUS system
5. Made from 20 AMINO ACIDS (Essential and
Non-essential)
6. 15% of diet
7. Cannot be stored
8. Found in Meat, Eggs, Milk, Fish and some Vegetables
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 Fats

1. Energy yield =CHO x 2 but

require more O2SLOW
2. For maintain body temperature
& protect organs
3. Storage site for Vitamins.
4. As stored energy
5. When glycogen is depleted 
Used Fats. Found in Oil, Milk,
Butter, Cheese and Meats

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 Vitamins

1. No Energy yield

2. For maintain body health

3. Storage site for Vitamins

4. Found in fresh fruits and vegetables, livers, milk

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 Water

• No Energy

• Comprise 70% of human body

• Water Loss 9-12% die

• Human Transportation system (Blood)

• Temperature Regulation

• Solvent of substances

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 Water

Fluids needs in training:

• Sweat losses occur during training even in cold weather

• Failure to replace sweat losses will result in increased

fatigue and decreased performance

• The body does not adapt to dehydration, so there is no

advantage in training without drinking

• Thirst mechanism VS Dehydration  Not Match

• Drink more than you feel thirsty

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 Water

• Sweat loss is determined by:-

– the intensity and duration of exercise

– the temperature and humidity

– individual characteristics of the player

• Sweat losses in training may vary from about

500 ml per hour to as much as 2.5 litres per hour

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 Water

What is best to drink in training?

 A variety of different drinks can be
consumed throughout the day to meet
the fluid needs. These include tea,
coffee, soft drinks fruit juice and water

 During training sessions, there is a need

for water and salts to replace sweat
losses and for carbohydrate to fuel the
muscles

 These needs are best met by drinking a

well formulated commercial sports drink
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 Diet Preparation before Match

Nutritional strategies before, during

and after competition may help to
delay or reduce the factors that cause
fatigue and loss of performance

 Depletion of fuel stores

 Hypoglycaemia (low blood sugar)

 Dehydration

 Electrolyte imbalance

 Gastro-intestinal disturbances
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 Diet Preparation before Match

 An inadequate intake of carbohydrate in the days before

competition may reduce performance, this is a particular
problem when games are close together and travelling is
involved

 A high carbohydrate diet in the days before competition

has been shown to improve performance in:

 Prolonged continuous exercise lasting 1-2 hours

 High intensity exercise lasting 3-6 minutes

 Intermittent exercise designed to simulate match play

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 Diet Preparation before Match

 A high carbohydrate diet should already be part of the

everyday training diet

 For most games it is enough to eat a high CHO diet

and to reduce training for 24-48 hours before the
match

 For major competition, a longer rest period may be

necessary

 Where limited rest is available between games, light

training only should be performed, and particular
attention paid to consuming carbohydrate
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 Diet Preparation before Match

Key Points:
 In preparation for competition, a
high carbohydrate diet should be
eaten in the days before the game

 During the game, more

carbohydrate should be taken in
the form of a well formulated
sports drink

 Following this simple formula

improves performance:
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 Diet Preparation before Match

 A high CHO, low fat meal is rapidly digested and will

provide additional fuel for the game

 The timing, amount and type of food will depend on

individual preferences

 Players should experiment in training to find what

works best

 Any player prone to gastro-intestinal problems should

consider low fibre or liquid meals

 Fluid intake should be ample to ensure full hydration

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 THANK YOU

AFC Futsal Department Technical Director: ali.targholizade@the-afc.com 21