Burlington Bayhawks U12 B Boys: Welcome

Nutrition

 

During a football match, carbohydrate is used for the production of energy. The availability of

carbohydrate is determinant for performance: players with an initial low glycogen cover a

shorter distance and sprint significantly less, particularly during the second half. Foods containing

large amounts of carbohydrates include bread, potatoes, pasta, rice, fruits, honey, cereals

and fruit juice. At the end of the game, the glycogen concentrations are very low. The

level of glycogen prior to a match influences performance towards the end of the game.

IN THE DAYS BEFORE

THE GAME

 

Take pasta, rice, cereals,

bread and potatoes.

Carbohydrate intake in

the days before the

game will replenish glycogen stores.

3 TO 5 HOURS BEFORE

THE GAME

 

I n g e s t i o n o f a

carbohydrate-rich meal

3 to 5 hours before the

game increases glycogen

levels and improves performance.

Eat from 200 to 300g of carbohydrate

such as a large bowl of porridge, banana,

apple, orange juice OR 1 plate of

pasta with chicken, cake, 1 can of a soft

drink OR 4 slices of bread with jam or

honey, 2 cups of rice, fruit juice.

60 MINUTES BEFORE

THE GAME

 

The ingestion of carbohydrate

one hour before

the game should be reduced

according to the

individual’s experience.

Consuming sugar at this time results in insulin

production, which depletes glycogen

stores. For some players (but not everyone),

performance capacity could subsequently be

reduced. In all cases, avoid sugar consumption

within 30 min before the game.

HALF-TIME OR DURING

THE GAME

 

During the game (if you

can) or at the half time,

carbohydrate consumption

can improve your

per formance (motor

skills, endurance, rapid

movement and speed). When you can, drink

a mix of Lucozade and water to optimize the

hydration, to limit the insulin peak and to

restore the glycogen level. At half-time, you

can also have a banana.

 

1

AFTER THE GAME: THE GOLDEN HOUR

 

This is the most important moment to replenish depleted stores of glycogen. The restoration

of glycogen stores following the game is probably the most important factor determining

the time needed to recover.

 

The timing of carbohydrate intake after the game is important.

When carbohydrate intake is delayed until 2 hours after the game,

glycogen concentration is 45% lower compared with ingestion of

the same amount of carbohydrate immediately after exercise. In

addition, when carbohydrate intake is delayed, it takes from 4 to

7 days to restore the initial glycogen concentration.

At the end of the game, consume Lucozade (carbo gel, hydrate

drink, isotonic drink) cereal or chocolate bar, sandwiches, and yogurt.

Then, within 3 hours, have a meal with large amounts of carbohydrate:

bread, pasta, rice, potatoes, fruit juice, yogurt, cake.

If carbohydrate intake is high enough and provided at regular intervals, no protein supplements

are required. These may be beneficial if you are unable to take sufficient carbohydrate.

 

2

 

I can’t eat all this protein

If you ate more

carbohydrate, you

This is almost wouldn’t need to

as good as

Lennoxtown