2022-04-12, 05:14 AM - Word count:
In recent years, research has provided more and more insight into the physical requirements of football players during a season, such as which nutrition ensures optimal performance. Theuir latest report covers optimal nutrition during all facets of football. Below, you'll find a short overview of their advice for nutrition on a match day. The amounts mentioned in the advice are averages and should only be used as a guideline.
Before the match
On an average match day, football players consume approximately 3500 kcal. During the match 60-70% of the energy a player uses and needs comes from burning of carbohydrates. That is why it is important to work on a good supply of glycogen in muscles and liver the day before the match. A football player can accomplish this by eating at least 6-8 grams of carbohydrates per kilogram of body weight during this day.
On match day, players are advised to consume a carbohydrate-rich meal (1-3 grams per kilogram of body weight) 3-4 hours before the match. It is also important to stay hydrated throughout the day. Football players should drink 5-7 mililiters per kilogram of body weight 2-4 hours before the match.
During the match
It is also important to consume sufficient carbohydrates and fluids during the match. The researchers recommend taking 30-60 grams of carbohydrates after the warm-up and during the halftime break. How much fluid players need during the match depends on how much they sweat. As a guideline, the researchers recommend losing no more than 2-3% of body weight during a match. If a player sweats a lot, it is wise to replace this fluid loss by drinking more. Since the amount a person sweats varies from person to person, it is wise to weigh players before and after an effort comparable to a football game. That way, it can be determined per player how much fluid they would lose during a match, and an estimate can be made how much fluid they need to replenish.
After the match
After the match it is important to replenish the glycogen stock as soon as possible. Football players can do this by taking 1 gram of carbohydrates per kilogram of body weight every hour in the 4 hours after the game. To help muscle recovery and become stronger, football players should also take 20-25 grams of protein every 3-4 hours, and 30-60 grams of casein protein before going to sleep. Taking antioxidants (vitamins C and E) during the recovery period is not recommended, because they may counteract the adaptations of the muscles.
Please note that Im not a doctor or dietitian and this is not medical advice. When dietary patterns are adjusted, consultation with a nutritionist can be a good idea.
Before the match
On an average match day, football players consume approximately 3500 kcal. During the match 60-70% of the energy a player uses and needs comes from burning of carbohydrates. That is why it is important to work on a good supply of glycogen in muscles and liver the day before the match. A football player can accomplish this by eating at least 6-8 grams of carbohydrates per kilogram of body weight during this day.
On match day, players are advised to consume a carbohydrate-rich meal (1-3 grams per kilogram of body weight) 3-4 hours before the match. It is also important to stay hydrated throughout the day. Football players should drink 5-7 mililiters per kilogram of body weight 2-4 hours before the match.
During the match
It is also important to consume sufficient carbohydrates and fluids during the match. The researchers recommend taking 30-60 grams of carbohydrates after the warm-up and during the halftime break. How much fluid players need during the match depends on how much they sweat. As a guideline, the researchers recommend losing no more than 2-3% of body weight during a match. If a player sweats a lot, it is wise to replace this fluid loss by drinking more. Since the amount a person sweats varies from person to person, it is wise to weigh players before and after an effort comparable to a football game. That way, it can be determined per player how much fluid they would lose during a match, and an estimate can be made how much fluid they need to replenish.
After the match
After the match it is important to replenish the glycogen stock as soon as possible. Football players can do this by taking 1 gram of carbohydrates per kilogram of body weight every hour in the 4 hours after the game. To help muscle recovery and become stronger, football players should also take 20-25 grams of protein every 3-4 hours, and 30-60 grams of casein protein before going to sleep. Taking antioxidants (vitamins C and E) during the recovery period is not recommended, because they may counteract the adaptations of the muscles.
Please note that Im not a doctor or dietitian and this is not medical advice. When dietary patterns are adjusted, consultation with a nutritionist can be a good idea.
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