UK loi). lae TRIALS FOOTBALL NUTRITION Guidelines for Pre-Match Preparation, Post-Match Recovery and Fluid Intake This handout aims to help you understand the importance of good nutrition for football - to make sure you stay healthy, train harder and play better! Read on to find out how you can look after yourself correctly, safe in the knowledge that the food and drink that you consume is correct, and that it can only help and not hinder your performance. Pre-Match Preparation ‘The main aim of the pre-match meal is to make sure your energy levels are ‘good, and also that you have enough bodily fluids so as to prevent dehydration which has been found to significantly impair football performance. Pre-Match Day 41. Drink 2-3 litres of water throughout the day, not just at the end of the day ‘otherwise you will be going to the toilet at night. 2. Make sure you have plenty of carbohydrates for lunch and some for the ‘evening as well. Don't stuff yourself, but you can have some potatoes, rice, bread or pasta as well as vegetables and fish or meat for dinner. Match Day Onmatch day Your aims should be to: 1. Increase carbohydrate stores 2. Maintain blood sugar levels 3. Keep hunger at bay 4. Keep well hydratedus Parte borg How Can I Achieve This? ‘As your kick off time is usually around 10-11am you only have one opportunity for a presmatch meal at breakfast, so you must eat correctly. Aim to eat breakfast approximately 3-3.5 hours before kick-off. This will allow sufficient time for the food to be digested, nutrients to be absorbed and its energy to be made readily available for performance. ‘Your meal should be (see table below for food examples) high in low-Gl carbohydrates, low in fat, low- moderate in fibre, not too bulky or filling, enjoyable, familiar and easy to digest. Sip water throughout the morning (around 500 ml is good). rc 7 y Things To Consider Things To AvoidUK Parra Rives Post-Match Recovery After training and competition a recovery strategy is essential in order to replenish energy stores, repair damage, and allow for training adaptations. The main focus of recovery should be carbohydrate intake, however protein and fluid consumption are also important. Immmediately Post-Match ‘After a match carbohydrate and protein should be consumed in some form to aid recovery. Sports drinks, smoothies and protein shakes are advised as they help to restore fluid balance as well as providing the necessary sources. Within the first two hours following competition the consumption of around 1.2 .kg, of body weight of high GI carbohydrates (see table below) is thought to be the best strategy to replenish energy stores. 2-3 Hours Post-Match A balanced meal containing carbohydrates, proteins, healthy fat, vitamins and ‘minerals should be eaten around two hours after exercise once players have a full appetite. These nutrients can assist in recovery processes whilst along with carbohydrates, protein can promote additional glycogen (energy) recovery. During the twenty four hours post exercise it is advised to consume 8 to 10 g.kg body weight in in order to fully restore glycogen (energy) stores ready for the next training session/match.ir Crore bv Hydration The Problem During a football match you can lose between 1-3kg of body weight through sweat loss. If you do not drink enough fluids you risk the chance of becoming dehydrated and the body overheats. Not only is this dangerous, BUT it does lead to a decrease in performance. For example, a loss of 4% body weight can reduce exercise performance by as. much as 30%! In addition, water loss will also cause mental functions to deteriorate, which can lead to an increased risk of injury and poor decision making. The Solution * Consume 500 mi water in the 2 hours before training or a match, drink at every ‘opportunity during training and matches, and also after training and a match. + Weigh yourself before and after performance to evaluate weight loss. +4 kg weight loss = 1 litre of water loss. Replace with 1.5 litre per 1 kg weight loss. Thirst is never an adequate indicator of dehydration as this is a sign that you are already dehydrated! = Be careful not to drink too much - drinking more than what is lost may not help performance and is likelyto cause gut discomfort. What To Drink? ‘When training for longer than 60 minutes at high intensity itis useful to have sports: drinks (ie. Lucozade Sport) as they prevent the onset of fatigue as well as dehydration.ir Crom Rovty Pre-Match Drink 500 ml of water in the 2 hours leading up to compatition. Water is sufficient as the pre-match meal should provide the carbohydrates required for competition. During The Match ‘st half: Drink water only Half-time: Drink enough to replace some of the fluids lost, but be careful not to ee ee el eater 0 sd ere haul be ecu 2nd half: Sip on a sports drink at every opportunity in order to ‘top back up" your energy stores. Post Match See recovery section. Good luck! ‘Scott Robinson (Doctoral Researcher, Exercise Metabolism Research Group, University of Birming- ham & Football Nutrition Advisor at UK Foottall Trials) Twitter @scottrobinson8 Copyright 2018