No matter how hard you work developing skills on the field, it is all for nothing if you don’t have the energy to play when it is time for kick-off. Diet plays a huge role in ensuring footballers are match-ready as well as boosting their overall fitness and health levels. Check out a typical footballer’s nutritional plan below:
One Week Before
Preparing for those all important 90 minutes on the field is a 24/7 process. It is recommended that players begin the week by reducing carb intake and then gradually increasing it as match day approaches. This will boost GLUT-4 receptors, which absorb carbs and help the body make the most of any available blood sugars.
Three Days Before
Soups are not only easy to digest, but they are the perfect hydration aid. Add in plenty of ginger, turmeric, and chili, all of which will help thin your blood and get it moving more quickly around the body, delivering that all-important oxygen to the cells. There are a number of hearty soups that can be eaten to help boost vitamin levels as well as providing protein and carbohydrates for the body.
One Day Before
The most important meal before a match is the one that the player consumes the evening before. More carbs will be required, but be careful not to completely overload on them. Try some chicken or fish, with a jacket or sweet potato and spinach or other vitamin C-rich green vegetables. Hopefully, by now you will have been in touch with Discount Football Kits, such as www.kitking.co.uk/ and are not only feeling the part but look the part in your matching team outfits, too.
Six Hours Before
It is essential that players get a good night’s sleep before match day and then start the day with a good, protein-rich breakfast. Limit foods that may cause bloating, such as wheat and high-fiber foods. Porridge with goat’s milk, omelet, and fresh fruit salad are all good choices, offering a balanced mix of fat, protein, and carbs. Some teams will be invited to their club for a hearty breakfast that has been prepared by nutritionists to give them all the goodness that they need for the natch ahead.
Four Hours Before
On the way to the game, you will need a portable snack that can be eaten easily on the move. Fat intake should be kept to a minimum, with starchy carbs making up the bulk of the meal. Jacket potato with salmon or tuna works well for this and is often a popular choice.
90 Minutes Before
A final hit should be consumed now. Avoid too much sugar and stick with fruit such as banana, papaya, mango and pineapple for just the right amount of fiber. This fiber boost will help the players to sustain the energy that they need to keep going for the duration of the match.