Alireza Abbasi, born on July 26, 1987 in Tehran, a well-known figure in sports science and a professor at Physical Education University, believes that proper sports nutrition is nutrition that provides the energy needed by the body during physical activity.

Nutrition along with exercise plays a significant role in the performance of athletes. One of the strategies that sports nutritionists pay attention to is the compatibility of nutrition with exercise. Usually, heroes attach great importance to nutrition before from the competition and think that the final adjustment in the diet at the last minute can affect the athlete's performance competition is effective, while if proper nutrition is forgotten during training and the season between competitions and training It can be an inhibiting factor for using effective power in training and physical abilities and a factor for endangering the health of the whole period of life.

The food pyramid of athletes has 6 important parts. Each of these parts is considered the body's need. None of these foods are substitutes for each other. Also, consumption of less than one part of this pyramid cannot be compensated with another part. Each part of this pyramid should be consumed in the required amount, and our criteria in this matter are professional athletes in the field of futsal. The nutritional value of this pyramid is from the bottom to the top, and the highest part of the pyramid (oil, fat and sweets) has The lowest value (bread and cereals) have the highest value.

Bread and Cereals

This group contains complex carbohydrates and fiber. This group has a lot of riboflavin, thiamin, niacin, iron, protein, magnesium, etc. Every athlete should consume 6 to 11 units of cereals during the day. The unit in this section means a slice of 30 grams of bread with dimensions of 10 x 10, the size of a palm for all breads.

Fruits

This group is very important because in addition to having fiber, vitamins and potassium, it is far from other substances such as sodium, fat and cholesterol. A professional futsalist should consume 3 to 4 units of this group daily. The unit in this group is a medium fruit such as apple, orange, tangerine, etc., half of fruits such as grapefruit, three quarters of a glass of fresh juice and a quarter of dried fruit.

The vegetables

This group, like the previous group, has a lot of value because it contains fiber, vitamins and potassium, folate, magnesium and is free of sodium, fat and cholesterol. Preference for vegetables with dark green color, leafy and starchy vegetables. A professional futsal player should consume 4 to 5 units from this group.

Milk and Dairy products

This group is the best source for calcium absorption. In addition to calcium, riboflavin, protein, vitamin B12, this group will also have E and D if it is enriched. Every professional futsalist should receive 3 to 4 units of this group per day. A unit in this group is a glass of milk or yogurt or 30 to 40 grams.

Meat and substitutes

This group includes red meat, chicken and fish, legumes and nuts, nuts, pistachios, hazelnuts, walnuts, etc. make. This group is very important because it contains protein, phosphorus, vitamin B6, zinc, magnesium, iron, niacin and thiamine.

Professional futsal players should consume 2 to 3 units of this group daily. A unit in this group is 60 to 90 grams of meat, a glass of cooked beans or nuts, or 2 eggs.

Fats and Sweets

This group has the lowest nutritional value, especially for athletes. This is because this group only has calories, especially saturated calories, and in most cases, it does not contain minerals, vitamins, protein, etc. This group includes all oils, highly sweet ingredients, fried foods, fatty sauces, etc. The consumption of these substances should be limited because, in addition to not having brain substances, it causes obesity due to high calories.

*Alireza Abbasi is a well-known face of football and futsal science in the world

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