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Created with Fabric.js 1.4.5 Nutrition in football double click to change this title text! Lower Higher Central defenders Full backsMidfieldersStrikers Positional differences indistance covered in a game Energy System usage Position Distance Exercise intensity Low High Energy systems Aerobic Anaerobic Associations with fatigue in football 15 2.7% 50% The last 15 minutes are when players' ability to perform high intensity runs decrease Over half of individual muscle fibreshave been found to be depleted of glycogen by the end of a game Hypohydration of 2.7% body masshas been found to decreasesprinting performance Nutritional Recomendations Carbohydrates Fats Protein Important Micronutrients Hydration Less mobile playersModerate intensity work and recovery More mobile playersHigh intensity work and recovery 5-7g/kg/day 7-12g/kg/day 1.4-1.7g/kg/day 30% of daily caloric intake 2hr before match During match 2hr after match 2 litres 150ml every 15 minutes 500ml Iron Calcium High physical and recovery demands of training and competition Manipulated Nutritional strategy Enhanced performance and recovery Increased intake of Carbohydrates increase glycogen stores Increased capacity for muscles to work at high intensities Increased protein intake Increased capacity to meet higher demands of protein synthesis Moderate/Slightly higher fat intake Important energy fuel for low intensity running. Reserves glycogen stores. Increased hydration Decreased risk of dehydration Increased capacity to perform Increased aerobic performance Important component of haemoglobin Important component of bone tissue Promotes healthy bones Physical Requirements
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