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F-MARC
Nutrition
for football
F-MARC
Nutrition for football
A practical uide to eatin and
drinin for health and performance
Nutrition for Football Graphic design/layout Based on an International Consensus Conference
A practical uide to eatin and Sen Müller esin, eutstettenMunich, erman held at the Home of FIFA in Zurich, September
drinin for health and performance
Photos pdated anuar
Publisher urt Schorrer, Marus lmer, foto-net, FIFA archies,
Fédération Internationale de Football Association ett Imaes, Coca-Cola, Stocfood, iStocphoto, Fotolia,
Member Associations and eelopment shutterstoc, Associated ress, Stocbte, dreamstime
President Secretary General he reproduction of articles – een partiall – is prohibited
oseph S
Blatter érôme alce unless permission has been souht from the editors and the
source is acnoleded copriht FIFA
FIFA-Strasse ,
Bo, Zurich, Siterland
el
-- , Fa -- , ermission to reproduce photos must be souht from the
FIFA
com indiidual photo aencies concerned
Editing and production he FIFA loo is a reistered trademar
F-MARC, FIFA roduction
NRIIN FR FBA ¢ iNtrodtioN
All players should choose foods wisely
to help achieve their goals in sport.
“he foods and drins that plaers choose Stain committed to a balanced nutritional
to consume can affect ho the perform in diet is e to achiein pea-leel athletic
sport and help them to sta fit and health
performance
o help ou in this reard, he
All plaers should choose foods isel to Coca-Cola Compan, throuh our ¥ªRAª
help achiee their oals in sport
brand, is proud to partner ith FIFA and the
FIFA Medical Assessment and Research Centre
¥e must also remember the important so- F-MARC to create this nutrition uideline
cial and cultural aspects of eatin and the brochure for all plaers, includin those elite
pleasure that e ain from food
A health plaers ho are competin in the FIFA
diet that is ood for performance can also ¥orld Cup South Africa™
be a source of en¦oment
he Coca-Cola Compan’s ¥ªRAª
FIFA is committed to helpin all plaers to brand can help athletes refresh, reitalie
achiee their oals
his boolet is part of and perform at their optimum leel
that commitment
¥e see the practical heneer the compete, b helpin to
uide to eatin and drinin for health and preent dehdration and b delain the
performance in football as an interated onset of fatiue durin eercise
part of the ‘Football for Health’ prorammes
initiated b F-MARC in order to maintain Coca-Cola has a rich heritae of support
the health
For man it is also to improe for football at all leels, from outh
their health conditions b plain football as deelopment actiities to the FIFA ¥orld
a er efficient phsical eercise and to also Cup™
n behalf of our , Coca-
tacle man non-communicable diseases
Cola associates in ¬ nations around the
orld, e ish ou the er best at the
A health diet and an appropriate intae of ¥orld Cup, as ou compete and establish
fluids are er important pillars of the pro- friendships ith people from other cultures
ramme ‘Football for Health’
“ and countries ho share our passion for
football, friendship and oodill
Sincerel,
oseph S latter
FIFA resident
uhtar ent
Chairman ® Cª
he Coca-Cola Compan
¬ NRIIN FR FBA ¢ E ESSGES NRIIN FR FBA ¢ E ESSGES
emessaes
¥heneer hihl talented, motiated and ell trained plaers meet in Foods rich in protein are important for buildin and repairin muscles, but
competition, the marin beteen ictor and defeat is small
Attention to detail a aried diet containin eerda foods ill enerall suppl more than enouh
can mae that ital difference
iet affects performance, and the foods that e protein
¥ell-chosen eetarian diets can easil meet protein needs
ªatin a
choose in trainin and competition ill affect ho ell e train and pla
ªer small amount of protein ¦ust after trainin ma help promote adaptations in
plaer needs to be aare of their personal nutritional oals and of ho the can response to the trainin stimulus
select an eatin strate to meet those oals
A aried diet that meets ener needs and is based larel on nutrient-rich
ªer plaer is different, and there is no sinle diet that meets the needs of all choices such as eetables, fruits, beans, leumes, cereals, lean meats, fish
plaers at all times
Indiidual needs also chane across the season and plaers and dair foods should ensure an ade¯uate intae of itamins and minerals
must be fleible to accommodate this
ªcludin an of these food roups means that more careful food choices
must be made
iet ma hae its biest impact on trainin
A ood diet can help support
consistent intensie trainin hile limitin the riss of illness or in¦ur
ood Maintainin hdration is important for performance
food choices can also promote adaptations to the trainin stimulus – this can Fluid intae before, durin here appropriate and after
lead to more improement for the same trainin load
he riht diet is also eercise is important, especiall in hot climates
¥hen
important in preparin for ames and in hastenin recoer afterards
seat losses are hih, foods and drins consumed must
contain sufficient ater and salt to replace these losses
ettin the riht amount of ener to sta health and to perform ell is e
laers are cautioned aainst indiscriminate use of dietar
oo much and bod fat increases too little and performance falls, in¦uries supplements
increase, and illness results
Carbohdrate supplies the muscles and brain ith the fuels the need to meet
the stress of trainin and competition
laers must be aare of hat foods
the should choose to meet their carbohdrate needs, ho much should be
eaten, and hen these foods should be eaten
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