![]() Your last heavy meal should be at least 3 hours before the match. You could either have a light snack before the game or simply play on an empty stomach. ![]() ![]() This is for longer-term recovery and muscular development.Īvoid high-fat foods in the hours leading up to the game, as these may sit in your system and cause discomfort during the match.ĭo not play the game on a full stomach. Accompany the carbohydrates with a healthy portion of lean protein. These provide the energy that will properly fuel you for game day. The lesser the degree of processing on these, the better. Examples of this include sweet potatoes, quinoa, brown rice, oats, veggies, and fruit. Experts recommend players fill up on slow-release carbohydrates in the days leading up to the game. It’s much harder to identify what you should eat for optimal performance.Ī ninety-minute match requires a ton of energy, including sudden bursts of sprinting or movement. Any food overloaded with processed ingredients or sugar that induce heaviness or tiredness should stay away. It’s actually easy to know what not to eat. Hell, avoid Pizza and Coke during the season (and maybe off-season too). It’s important to load your meals on game day with essential energy-releasing nutrients that will keep you sharp and optimize your performance during the game, and speed up recovery after.ĭon’t stuff yourself with Pizza and Coke the night of the match. ![]() Most of the energy used during the game will come from food consumed the days leading up to the game. ![]()
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