The right diet and nutrition are key to getting through a gruelling football season. Diet and nutrition are important for muscle and mind recovery between matches and training sessions. The proper foods will help you stay fit, healthy, and free of injury.

Diet and Nutrition: Carbohydrates For Refuelling

Carbohydrates are important for recovering post-match. Your muscle glycogen stores will be depleted after the game. It is vital that you replace your energy stores immediately following a match. The more difficult the match, the more important it is to take on carbs.

Regular football-playing makes refuelling after matches and training important. Proper post-match recovery provides you with the best chance to practice as hard as possible the following day. Proper refuelling also allows you to perform at a higher level and it lowers the risk of injury.

Diet and Nutrition: When Should you start refuelling post-match?

By consuming carbohydrates post-match, you restore your muscle glycogen and absorb blood glucose at a high rate. You may see Premier League players consuming workout shakes, bananas, and energy bars after coming off the pitch. In addition, food is regularly laid out for players after a match concludes to eat in the locker room.

It is important to take on carbohydrates within two hours of the match’s finish. If you delay eating a meal and wait until after the two-hour post-match window, your muscle glycogen levels can be reduced by 45%. The reduction in glycogen slows your body’s ability to recover.

Carbohydrates replace energy in your body, but it doesn’t repair muscles. Protein is also needed to repair your muscles. Football matches beat and destroy your muscles, which protein fixes. Protein supplements may be eaten or drank following a match to repair the muscles for your next training session. One of the simplest post-match protein drinks is a simple glass of chocolate milk. Although simple, it gets the job done.