Burlington Bayhawks U12 B Boys: Welcome
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
Take pasta, rice, cereals,
bread and potatoes.
Carbohydrate intake in
the days before the
game will replenish glycogen stores.
3 TO 5 HOURS BEFORE
I n g e s t i o n o f a
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 ingestion of carbohydrate
one hour before
the game should be reduced
according to the
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
During the game (if you
can) or at the half time,
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.
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.
I can’t eat all this protein
If you ate more
This is almost wouldn’t need to
as good as