Nutrition Plan

Main sport

Football

Focus on

Performance

Level

All levels

Daily Before

During after

Before

3 - 4 hours Before

For the meal before this football match, aim for a carbohydrate intake of 2–4g per kilogram of body weight.

Choose a carbohydrate rich meal that is low in fiber and fat, such as white rice, pasta, white bread, pancakes, or cornflakes. If needed, reduce the portion size of your meal by adding a liquid carbohydrate source, such as the Carbo-Gy.

Optimize your hydration in the last hours before by taking one low-calorie salt tablet, such as the Sport Hydro Tab, in 500 ml of water. This tablet helps maintain your fluid balance.

30 min before

To improve focus and concentration, you can choose to take one or more caffeine shots 30 minutes before the warming-up. Aim for a caffeine intake of 1–2 mg per kilogram of body weight. Etixx Energy Shot provides 80 mg of caffeine per shot.

5 - 10 min Before

5-10 minutes before the start of the warming up, you can take an additional carbohydrate intake in the form of an Energy Gel.

Avoid carbohydrate intake 10–60 minutes before the start of exercise

During

During the entire match (incl. warming-up), you should aim for a carbohydrate intake of 60–90g after the warming up and between the break. You can achieve this by combining 500 ml of Isotonic drink with one or two Energy Gels.

OPTIONAL:
Use an Energy Gel with caffeine for extra focus and concentration.
OR
Use the Sport Hydro Tab to replenish your minerals, especially if you are a salty sweater or lose a lot of fluids.

DURING THE ENTIRE MATCH

OPTIONAL

After

Take an Recovery Shake within half an hour after the match.

Rehydration: consume 1.5 times your body weight lost in fluids to replace both the lost electrolytes and the lost fluids.

2–3 hours after consuming the Recovery Shake: choose a recovery meal high in carbohydrates and proteins, for example fish or meat with pasta, rice, or potatoes and vegetables.