Football is a physically demanding sport, requiring players to be in peak physical condition. One of the most overlooked aspects of game preparation is proper nutrition. What players eat in the days and hours leading up to a football game can significantly impact their performance on the field. By consuming the right foods, athletes can ensure they have the energy and endurance to compete at their best.
Firstly, carbohydrates: the foundation of energy.
Carbohydrates are macronutrients found in a variety of food sources. There are several types, which can differ in terms of nutritional value and effects on health. You may have heard that eating complex carbs is better than simple carbs, but nutritional labels don’t always tell you if the carbohydrate content is simple or complex.
Complex carbohydrates are digested more slowly and release glucose into the bloodstream more gradually. Simple carbohydrates are digested quickly and spike blood sugar faster and higher.
Here are some examples of Simple carbohydrates:
Simple carbs are sugars. While some of these occur naturally in milk, most of the simple carbs in the American diet are added to foods.
- Table sugar
- Honey
- Fruit juice
- Soda
- Yoghurts
Here are some examples of complex carbohydrates:
- Brown rice
- Oatmeal
- Bread
- Pasta
- Sweet potatoes
Its recommended to consume a high-carb meal 3-4 hours before the game, giving your body enough time to digest and store glycogen (the body’s stored form of carbohydrates).
Protein: building and repairing muscles.
While carbohydrates provide energy, protein plays a crucial role in repairing and building muscle. A pre-game meal rich in protein ensures that your muscles are strong and ready for the demands of the game.
2-4 hours before a match- 25-40g of protein from high-quality sources can form the basis of a great meal during this period before a match. Such quantities are sufficient to maximise rates of muscle protein synthesis, which will be important for minimising net protein breakdown during the game, as well as potentially maintaining immune function.
Some main protein sources for game day:
- Chicken
- Turkey
- Fish
- Tofu
- Legumes
Healthy fats: sustained energy
Fats are often misunderstood in sports nutrition, but they are a crucial component of an athlete’s diet. Healthy fats, such as omega-3 and omega-6 fatty acids, provide a steady source of energy during prolonged activity, such as a football game. Healthy fats shouldn’t just be in your pregame meals- it should be a part of every meal you consume.
Good sources of healthy fats include nuts, seeds, avocados, olive oil, and fish supplements. Again, just be sure not to overdo it, as too much fat can lead to a sluggish and unenergetic performance.
Hydration is key!
Proper hydration is just as important as the food you eat. Dehydration can severely impact performance, causing fatigue, dizziness, and muscle cramps. Water is essential for maintaining body temperature, joint lubrication, and nutrient transportation.
- Drink 17 to 20 ounces of water 2-3 hours before you start exercising.
- Drink 8 ounces of water 20-30 minutes before you start exercising.
- Drink 7-10 ounces every 10-20 minutes during exercise if you can.
There are 3 types of sports drinks all of which contain various levels of fluid, electrolytes and carbohydrates:
- Hypotonic- designed to quickly replace fluids lost during exercise, hypotonic drinks have very low carbohydrate content and a lower concentration of salt and sugar than the human body.
- Isotonic- isotonic drinks contain similar concentrations of salt and sugar in the human body and are designed to quickly replace fluids lost during exercise but with an increase in carbohydrates.
- Hypertonic- these are designed to supplement the body’s daily carbohydrate intake and contain high levels of carbohydrates to provide maximum energy uptake. They are best to drink after exercise as it is important to replace glycogen levels quickly after exercise. They have a higher concentration of salt and sugar than the human body. There are very few of these currently in the market.
Timing matters: the pre-game meal plan
A well-timed meal plan ensures you have the right fuel when you need it most. Here’s is a suggested timeline leading up to game time:
3-4 hours before the game: have a meal rich in complex carbs, moderate protein and low in fat. An example meal could include grilled chicken breast, brown rice, and roasted sweet potatoes (avoid adding spicy seasoning or sauces as this will irritate your stomach)
1-2 hours before the game: opt for a light snack that’s easy to digest. A banana with peanut butter or whole-grain bagel with jam works well. This snack will top up your glycogen stores without making you feel too full.
30 minutes before the game: if needed, have a quick snack like an energy gel, sports drink, or a small piece of fruit. This gives you a last-minute energy boost without sitting heavily in your stomach.
Sources:
Nottingham Forest FC: Training Vs Matchday nutrition
"Football nutrition pre match guide- Soccer Supplement"
