After low-intensity football training: Eat 5-7g per kg of your body weight per day; Heavy Endurance Recovery (pre-season) Eat 7-10g per kg of your body weight per day; Fueling for a match. This allows for a relatively slow release of glucose into the blood and avoids the insulin surge. Bonci recommends players consume three meals a day along with snacks before and after practices and games. So the sooner after a match that you can feed your body properly, the better. Eat breakfast within the first hour after waking. Many players do not feel particularly hungry right after a match, and, with a stomach full of fluid, must force themselves to eat. Players are encouraged to drink water before and during the game (1-3 ounces every 10-15 minutes), and after the match players are encouraged to drink lots more to replace the fluid they have lost. There are absolutely no 'rules' to restrict what they can or can not do after a match. Depending on the weather conditions and the intensity of the match, the losses due to sweating in football players can range from 1 to 4 liters. But it doesn’t mean that if you don’t get food on within an hour or so of training or match, the nutrients lose all its ability to help you. 0-4 hours after matches or training: Eat 1g of Carbohydrate, per kg of your body weight, per hour. Daily Recovery. The reason for trying to eat as soon as possible after a match is because there is a period of time, up to 45 minutes after physical exercise, or there is a window of recovery for the body, where you can feed it with carbohydrates and protein. A football match requires a high amount of energy from a wide range of muscle groups. Begin by drinking a sports drink as you walk off the court; Replace 150 percent of body fluids lost or at least 24 ounces per pound of weight loss within 2 hours of a match; Eat a high-carbohydrate meal that also contains a lean protein source (i.e. What to Eat After a Match "When the match has finished I would recommend eating 30 minutes after the final whistle. They read ads for commercial recovery foods that demand a 3-to-1 ratio of carbs to protein, tout the benefits of a proprietary formula, or emphasize immediate consumption the minute you stop exercising. Football players burn off an immense number of calories during practices and games. What's best to eat for recovery after a hard workout? Eat a … To be sure you are adequately prepared to play a game of football, you should use the same steps you would before a moderate to high intensity workout, which includes proper fueling and hydration of your body. Sports drinks are also recommended. If you mean whether there are any enforceable rules created by any governing body, NO. They contain carbohydrates and electrolytes. Soccer players should eat foods with a low to medium GI before a match. To avoid indigestion, try to avoid eating directly before the game. Another hindrance to postmatch recovery is the news conference, mandated by tour rules to occur soon after a match’s completion. Have a high-carbohydrate, moderate-protein and low-fat and fiber meal 3 to 4 hours before the game. Even if it’s not possible in that first 30 to 60 … That's what soccer players, marathoners, and body builders alike repeatedly ask. Normally the majority of footballers do not drink enough during a game, if we pay attention to the losses that can occur. Consuming carbohydrate at least an hour before kick off allows any hormonal imbalance to return to normal. Eat 7-10g per kg of your body weight per day Of Carbohydrate, per kg of your body weight, per hour least an hour before kick off any. 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