Nutrition for Female Footballers

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Points included:-

1. Carbohydrates, Protein, Fat, Vitamins and minerals intake.

2. Meal choices for breakfast, lunch and supper.

3. Suggested meal plan for training day and typical match day.

Published in: Sports, Self Improvement, Business
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Nutrition for Female Footballers

  1. 1.  Unlocking potential to play at a maximum level. Provide fuel for training and match play. Prevention of illnesses and injuries. Enhancing recovery after training and matches.
  2. 2. Carbohydrates (60 - 70%)Protein (15 - 20%)Fat (15 - 20%)
  3. 3.  A source of fuel for training and match play. Carbohydrates stored in the liver and muscles. Two types of carbohydrates Simple(sugars) carbohydrates are highly refined. Complex (starch) carbohydrates are unrefined and preserved in its natural state.
  4. 4. Complex (Starches) Carbohydrate Simple (sugars) Carbohydrate•Sweets •Rice•Cakes •Bread•Jams •Pasta•Soft drinks •Potatoes •Cereals •Fruits
  5. 5.  Protein is needed to repair and build muscle tissues after training and match play. Sources of Protein •Milk •Cheese •Meat •Yoghurt •Eggs •Nuts •Fish
  6. 6.  Two types of fat; saturated and unsaturated. Saturated fat can raise the level of cholesterol in the blood. Unsaturated fat helps to lower cholesterol in the blood and reduces the risk of heart disease. Fat also maintain the brain and visual systems.
  7. 7. Sources of Fat (recommendation= 20g daily )•Butter•Margarine•Oily fish ( mackerel, pilchards, salmon)•Cheese•Whole milk•Nuts
  8. 8.  Needed in small quantities but should not ignored. Helps the body to maintain its function daily. Source of Minerals and Vitamins •Eggs •Vegetables •Fruits •Fish •Dairy products •Cereals
  9. 9. Mineral Source FunctionCalcium Dairy products, •Bones development. Green vegetables •Nerve transmission •Muscle contractionIodine Seafood, Water •Growth and developmentIron Spinach, Liver, Beef, •Carries oxygen to Egg yolk, Dried fruits muscle tissuesSodium Fish, Meat, Salt, •Helps movement in cells •Strengthen bones •Muscle contractionZinc Seafood, Whole wheat Keeps skin healthy grain
  10. 10.  Allows the body to recover after exercise. Maintains concentration level and decision making during match play. Drink at least 500ml of water 2 hours before training.Symptoms of dehydration Feeling thirsty. Experiencing longer periods of muscle soreness.
  11. 11.  Small volumes of dark coloured, smelly urine indicate the need to drink. Check colour on hydration chart.
  12. 12. Suggested Meal Plan for Training Day9am Corn flakes and semi- skimmed milk, Fruit, 2 slices of toast and jam, 1 glass of fresh juice.11am Fruit or toasted muffin with jam 1 Pint of water1pm Jacket potato with prawns and low fat cottage cheese Fruit and low fat fruit yoghurt 1 Pint of water3pm Fruit or packet of snack-a-jacks Grape and 1 pint of water5pm Packet of jelly sweets and pint of water7-8.30pm Training9pm Pasta, boiled chicken, broccoli, spinach and tomato sauce Low fat fruit yoghurt and 1 pint of water
  13. 13. Suggested Meal Plan for a Typical Match Day9am 1 glass of fresh juice and 1 pint of water11am 2 slices of toast with scrambled eggs and tomatoes Fruit and 1 glass of fresh orange juice1pm Sports drink Jelly sweets or bananaUp to match Water and sports drinkAfter match Milk shake Banana/Jelly sweets/Rice Krispie Squre5pm Soup and bread roll Chicken, pasta, vegetables in BBQ sauce Bananas8.30pm 2 slices of toast and jam Water
  14. 14.  Quality not quantity - Aim to eat quality forms of nutrients. Eat snacks which are low in fat and high in carbohydrates. Drink at regular intervals (15-20mins) during exercise and throughout the day. Avoid canned vegetables. Opt for frozen vegetables.

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