Preparration correctly before Football nutrition for match preparation after a football match keeps you fit and healthy, increases energy Endurance training for cross-country skiers builds the right foundation for Football nutrition for match preparation positive nutrotion and can even help you preparatino injury. View cart Check out Continue shopping. If you have an early morning kick off you should try and eat about hours before kick-off. Every footballer who wants to be a professional player should know basic information about nutrition. DIET ON INJURIES. Players usually eat a meal between 60 to 90 minutes after a game that includes carbohydrates, protein and vegetables. This might seem unhealthy but the goal is to keep your stores full to help maintain optimal performance on the pitch.

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Football nutrition for match preparation -

Be careful what you eat on match day. Diet can make or break performance at the highest level of the beautiful game that is football. Eating the right food, and avoiding ones which could impact performance negatively, is fundamental on matchday. Nutritionists play a massive role in the menus that professional footballers follow.

They are dedicated to looking at what is the best nutritional strategies for the best performance and wellbeing of the players. The menu on a matchday is a very important one, but also a very tricky one. Players need a lot of energy for the match, but also have to be aware of not overeating or eating certain foods that could slow them down or make them not feel their best.

It is not a moment to experiment, they must not pay attention to other players or non-nutrition professionals. The first thing to consider is that on a matchday players should consume something easy and quick to digest. To get the optimal performance, players need to be fuelled up, so they fill the matchday menu with nutrients, carbohydrates and protein, as well as hydration.

It is also important to note that the pre-match meal should be had at least three hours before the match. It is also good to remember the intake of liquids must not be forgotten as it helps optimize pre-hydration.

Drinking soups or juices or shakes in the meals prior to the game can help us get to the match well hydrated and improve performance. To make things easy for you, here is a traffic light system of what foods to be avoided, what foods to be careful with and what should be eaten on a matchday:.

Below is an example of a matchday menu done right, which you could follow at home. Check out how to get your certificate in Sports Nutrition for Football.

What to eat on match day, according to football nutritionists. The role of nutritionists in sports Nutritionists play a massive role in the menus that professional footballers follow.

What should players eat? To make things easy for you, here is a traffic light system of what foods to be avoided, what foods to be careful with and what should be eaten on a matchday: Red Light — Avoid these foods.

Players must not eat cream or cheese. Dairy can produce discomfort to an athlete as well as any sort of intolerance. It is recommended to avoid hot spices, and acidic or irritating ingredients such as pepper or citrus, which may cause reflux or acidity.

Fermentable food. When nerves are running high in pre-game, the tendency for athletes is to eat menus low on FODMAP, thus avoiding fermentable food products that can cause bloating and digestive discomfort. Orange Light — Be careful with these foods. However, there is still much controversy as to which nutritional strategies really are scientifically supported and which are not.

Therefore, it could help to assess the opinions of experts in this field in order to present the most recommended nutritional strategies. Within this context, the UEFA panel of experts — which includes FC Barcelona nutritionist Dr Antonia Lizarraga, as well as other coaches, scientists, doctors, nutritionists and, in general, professionals from the world of football — has drawn up a series of football-related nutritional recommendations, including for the moments before, during and after a match, which have been published in the prestigious British Journal of Sport Medicine.

That amount of carbohydrates would be equivalent to grams per day for an average 70 kg athlete, and could be achieved by increasing the intake of foods such as fruits, pasta, rice, potatoes and bread throughout the day considering, for example, that a dish of boiled rice is equivalent to approximately 60 grams of carbohydrates, that a banana contains about 30 grams of carbohydrates, or that two slices of bread contain approximately 25 grams of carbohydrates , and can also be supplemented with sports supplements bars, carbohydrate drinks, etc.

In addition, when several games are played in a short period of time hours , this high carbohydrate intake should be maintained on the days in between. On the other hand, hydration must also be controlled before matches by monitoring body weight, perception of thirst, colour of urine, osmolarity and specific gravity of urine, trying to get players as hydrated as possible ready for the start of the game.

This is especially important to keep glycogen levels in the liver high, as they can drop overnight. Keeping carbohydrate intake high during games can help improve physical as well as technical and cognitive performance.

In addition, merely gargling a carbohydrate drink without actually swallowing it could be beneficial for performance by stimulating receptors in the oral cavity and producing positive effects on the central nervous system, 3 which could be a potentially beneficial alternative for players who suffer from gastrointestinal symptoms.

As for hydration, this varies between players as also does sweat rate, which varies on average between 0. These strategies, both carbohydrate intake and hydration, should be practiced in training sessions and lower-priority games so that they can be perfected and individualised in as much detail as possible, thus getting athletes used to them.

Once the game is over, we must not forget the important role of nutrition for promoting recovery as quickly as possible.

These intakes must also be accompanied by liquid to facilitate rehydration. It is important to note that sometimes, especially when games are played at night, it can be harder to get proper carbohydrate intake immediately after the match. However, in addition to carbohydrates, it is important to control protein intake to promote post-exercise muscle recovery, ingestion of grams of protein being recommended every hours after exercise which can be achieved, for example, with about grams of chicken breast or just over half a litre of milk.

Furthermore, although more studies are needed in this regard, 5 growing evidence suggests that other interventions such as the intake of polyphenols from cherries could improve various recovery factors such as performance and even inflammatory markers, as confirmed by a recent meta-analysis.

Player nutrition before, during and after games can have a major influence on in-game performance, as well as on subsequent workouts. Before and during the game, the main goal will be to maintain the proper state of hydration and to try to arrive for the game with the glycogen stores as full as possible, and also to supply carbohydrates during the game to avoid depletion.

After the game, not only should players re-hydrate and recover glycogen levels as quickly as possible, but it is also advisable for them to ingest proteins to promote muscle recovery and thus performance in subsequent sessions.

Nutritional recommendations for before, during and after a football match. Nutrition during the match Keeping carbohydrate intake high during games can help improve physical as well as technical and cognitive performance.

Post-match nutrition Once the game is over, we must not forget the important role of nutrition for promoting recovery as quickly as possible.

Conclusions Player nutrition before, during and after games can have a major influence on in-game performance, as well as on subsequent workouts. Pedro L. Valenzuela References Collins J, Maughan RJ, Gleeson M, et al.

Eating before a football foe, whether Football nutrition for match preparation playing American football or soccer, is serious business. Players Football nutrition for match preparation nuteition have prepadation energy to physically prdparation for Football nutrition for match preparation entire game. Because football, and all Footbwll, really, require Brain health supplements many bursts of energy, eating Foorball carbs and protein Hormonal imbalance causes the game is vital to getting the most out of your performance. Before an athletic event, your body needs about two to three hours to digest a meal like breakfast or lunch, according to the Academy of Nutrition and Dietetics. Eating a small snack 30 minutes prior to the game, such as a granola or protein barcan help provide some extra energy as game time draws closer. The body can store the fuel found in carbohydrates and use it throughout the game when playing football, soccer or any other sport. Football Meal planning for food allergies evolved Football nutrition for match preparation lot in recent years, fr the physical demands are increasingly nutrifion. In addition to Fat Burning Solution planning of fro, nutrition plays a fundamental role in Footballl athletes to achieve the optimal sporting performance. Specifically, among many other variables, nutrition on the days around the match can condition performance both during and in subsequent workouts. However, there is still much controversy as to which nutritional strategies really are scientifically supported and which are not. Therefore, it could help to assess the opinions of experts in this field in order to present the most recommended nutritional strategies.