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Created with Fabric.js 1.4.5 . SPORTS NUTRITION ADVICEFOR FEMALE FOOTBALL PLAYERS SPORTS NUTRITION ADVICEFOR FEMALE FOOTBALL PLAYERS PROTEINCONSUMPTION 1 2 CARBOHYDRATEINTAKE Consume 7-10g/kg/day carbohydrate in the daysleading up to a competitive game. Consume 20-25g of high quality protein in the period of recovery 3 HYDRATIONSTRATEGY Skill level and endurance is subdued by dehydration. Hydration strategies must be individualised to suit. Avoid alcohol pre-exercise as it constrains physiological and psychological function, increasing the likelihood of injury and could delay recovery. Football: a team sport, intermittent, primarily aerobic with high intensity burst periods, different position-specific roles.90 minute game = great distance covered. Anaerobic turnover rate is high due to blood lactate levels; causing fatigue. Premature fatigue can be associated with nutritional problems. Nutrition plans must be individualised to players. sweat loss = hydration needs X Alcohol pre and post exercise This improves protein synthesis Ingest small amounts of proteinin the days leading up to a match e.g. chicken, pasta, rice, fish, nuts. Ingest 1g/kg/hour of carbohydrate in the recovery period (0-4 hours post exercise). Carobhydrate is formed in the body as glycogen and deposited in the liver and skeletal muscle.. Timing of intake is important! CONCLUSIONS Due to the demands of football, nutrition before and after performance is imperative in an attempt to meet energy requirements. Dietary supplements provide little benefit to female football players. Avoiding alcohol, maintaining hydration and absorbing iron and calcium, vitamins and minerals into the diet are contributing factors.
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