We find little information about the physical training and nutrition to the performance of this group. Without suitable training and insufficient nutritional preparation, the referee could fall in fatigue and he can't direct adequately the competition. Referees run a similar distance that the players, for this reason these people have to follow a good daily nutritional.

1. The invisible
training of the
referees

2. Index
❖Introduction
❖Nutrition:
➢ Pre-competition
➢ Competition
➢ Post-competition
❖Rest-recovery

3. Introduction
❏We find little information about the physical training and
nutrition to the performance of this group.
❏Without suitable training and insufficient nutritional
preparation, the referee could fall in fatigue and he can't
direct adequately the competition.
❏Referees run a similar distance that the players, for this reason
these peolple have to follow a good daily nutritional.

4. Nutrition
❏ Any athlete must maintain
a healthy and balanced
diet.
❏ Is important to wash the
hands to avoid infections
and chew the food
properly.

5. Pre-competition
➔ Carbohydrates: 65-75%
➔ Proteins: 10-12%
➔ Fats: 15-20%
Previous days:
Objective: Glycogen overload
❏ Increase consumption of CH and light exercise in the last three days
❏ From 5th to 3rd day, eat foods high and moderate Glycemic Index (GI)

6. Previous hours:
Objective: keep blood sugar levels
❏To consume 2-3 hours before a high percentage of CH,
lower protein intake and avoid fats
❏Consume CH of low glycemic index to avoid
hypoglycaemia
❏Take 1 to 2 glasses of water 30-60 minutes before the
match
Pre-competition

7. Competition
Objective: Slow down the muscular fatigue and avoid hypoglycaemia.
❏ Importance of the dose of carbohydrates in the rest between
the first and the second time.
❏ Ingestion of the solutions the 6-8% of carbohydrates and y
electrolytes
❏ Food with high glycemic index.

8. Post Competition
This phase happens after of the making of the sport activity.
❏Objective: Recovery of the tax of muscular glycogen.
Consume:
❏Replace the 150% of the lost fluids.
❏Carbohydrates: moderate-high glycemic index.
❏Moreover: vitamins, proteins and minerals

9. Rest - Recovery
As important is the sports training as the hours of rest,
therefore, we show you some of them:
❏Sleep hours
❏Free time with different activities
❏Physiotherapy sessions
❏Personal hygiene

10. THE END