The role of proper nutrition in Football (U-14).pptx

This interactive presentation aims to engage young football players in the fundamentals of food, nutrition, and their role in maintaining health, fitness, and optimal performance.

1. Nutrition in Football Who am I ? Sakul Rai Dietitian BSc. Nutrition and Dietetics

2. Godhuli Cup, Dharan

3. Who wants to play like Messi or Ronaldo?

4. Proper training

5. Proper exercise

6. Proper nutrition

7. Staffs in a Football club

8. It gives energy to play It helps your body to grow stronger It helps you recover after playing It helps you keep fit and disease free Good food and nutrition matters in Football

9. Good food and nutrition Bad food and nutrition

10. Where does energy come from?

11. Where does energy come from?

12. It gives instant energy ! Carbohydrates The energy gets stored in muscles ! Kilo calorie (Kcal)

13. It gives instant energy ! Carbohydrates The energy gets stored in muscles !

14. The energy gets stored in muscles ! Carbohydrates

15. It grows and repairs muscle ! It takes time to digest and give energy ! Proteins

16. It makes us full ! It takes time to digest and give energy ! Fats

17. It helps fight infection ! It also gives energy ! Vitamins and Minerals

18. It is a magic potion ! It hydrates your body ! Water and fluids

19. Sweat Water loss Electrolytes loss

20. Sweat Water loss Electrolytes loss Salt deposits

21. Degree of thirst

22. Enough water in body Not enough water in body

23. Before match After match Weight

24. Let's Recap !

25. It gives instant energy ! Carbohydrates It grows and repairs muscle ! It takes time to digest and give energy ! Proteins It makes us full ! It takes time to digest and give energy ! Fats It helps fight infection ! It also gives energy ! Vitamins and Minerals It is a magic potion ! It hydrates your body ! Water and fluids

26. It gives instant energy ! Carbohydrates It grows and repairs muscle ! It takes time to digest and give energy ! Proteins It makes us full ! It takes time to digest and give energy ! Fats It helps fight infection ! It also gives energy ! Vitamins and Minerals It is a magic potion ! It hydrates your body ! Water and fluids

27. It gives instant energy ! Carbohydrates It grows and repairs muscle ! It takes time to digest and give energy ! Proteins It makes us full ! It takes time to digest and give energy ! Fats It helps fight infection ! It also gives energy ! Vitamins and Minerals It is a magic potion ! It hydrates your body ! Water and fluids

28. It gives instant energy ! Carbohydrates It grows and repairs muscle ! It takes time to digest and give energy ! Proteins It makes us full ! It takes time to digest and give energy ! Fats It helps fight infection ! It also gives energy ! Vitamins and Minerals It is a magic potion ! It hydrates your body ! Water and fluids

29. It gives instant energy ! Carbohydrates It grows and repairs muscle ! It takes time to digest and give energy ! Proteins It makes us full ! It takes time to digest and give energy ! Fats It helps fight infection ! It also gives energy ! Vitamins and Minerals It is a magic potion ! It hydrates your body ! Water and fluids

30. What and when to eat

31. Eat a high-carbohydrate snack low in fat and protein before about 2 to 4 hours ! Be fully hydrated ! (30 to 60 mins before) Before match What and when to eat

32. Before match ( 2 to 4 hours before) ( 30 to 60 min before)

33. Eat a high-carbohydrate snack that is low in fat and protein ! Replace lost body water and electrolytes from fluids and drinks ! During match

34. What is inside these bottles

35. After match 30 minutes after a match, consume a high-carbohydrate snack with a small amount of protein ! Restore lost body water and other electrolytes !

36. Quiz Time !

37. Chowmin and Coke What to eat before a match? Banana Chatpate

38. Drinking water during the game is bad True False OR

39. Daal Which of these is a good protein food? Green leafy vegetables Chocolate

40. Is Red Bull good for kids before matches? Yes No OR

41. Glucose water What gives you quick energy during matches? Meat Chana

42. Is Horlicks milk a good recovery drink? Yes No OR

43. Cold coke Which drink helps you when you're sweating a lot? Water + Salt + sugar Coffee

44. Make your own sports drink !

45. Make your own sports drink !

46. Make your own post-match drink !

47. Make your own post-match drink ! Roasted Bengal gram Roasted Soybean Roasted maize Roasted wheat Roasted barley Roasted Peanuts Dry roast each grain and legume separately on low flame until lightly golden and aromatic. Let them cool completely. Grind all roasted ingredients together into a fine powder using a home grinder/mill. Sieve to remove coarse particles for a smooth texture. Store in an airtight container for up to 1–2months . 1 2 3 4 5

48. 1 lemon 1 tsp jaggery or sugar 3 tsp sattu

49. 🌅 Morning breakfast (6:30 - 7:00 ) Banana (2 piece) : 160 Kcal, 2 g protein - Milk (1 tsp sugar 1 glass milk): 100 Kcal, 3 g protein - Glucose water (2 tsp glucose powder 1 glass water): 80 Kcal 🍲 Morning lunch (9:00 - 10:00) Rice (2 cup): 320 Kcal, 4 g protein - Daal (1cup): 80 Kcal, 6 g protein - Egg (1): 80 Kcal, 6 g protein - Vegetables (1 cup): 120 Kcal, 2 g protein Multigrain sattu ( 2 tsp 1 glass water ): 160 kcal , 6 g protein 🍛 Afternoon lunch (1:00 - 2:00) Beaten rice (2 fistful): 160 Kcal, 4 g protein - Daal (1 cup): 80 Kcal, 6 g protein - Vegetables (1 cup): 120 Kcal, 2 g protein - Tomato achaar 🌙 Night dinner (7:00 – 8:00) - Rice (2 cup): 320 Kcal, 4 g protein - Daal (1cup): 80 Kcal, 6 g protein - Vegetables (1 cup): 120 Kcal, 2 g protein - Egg or milk (1 or 1 glass): 80 Kcal, 3-6 g protein 2,000-2,500 Kcal 65 g protein

50. Can you improve your performance from diet alone Short answer is “NO”

51. Can you improve your performance from diet alone Short answer is “NO”

52. Common myths and taboos in football and nutrition Don't eat before a match – it’ll make you slow or nauseous Water slows you down or causes cramps Energy drinks (like Red Bull) give a real performance boost Skipping meals to 'stay light' improves agility

53. Thank You

54. Do you have any questions Contact [phone] [email protected] Dharan