Understanding the how and the why of supplementing your energy supply throughout your matchdays is critical if you are to truly maximise your abilities when it counts. All of the sprinting, jumping, accelerating and decelerating will take a significant toll on your carbohydrate stores, hydration levels and branch chain amino acids (BCAA). Some of the more common side effects of depleting these are tiredness, reduced physical and cognitive performance, and in more serious cases injury. A sound, personalised strategy for your matchdays will ensure you are never left wanting for extra energy during the 90 minutes. To start to put that strategy together, first you must understand the types of energy your body will need pre, during and post matches.
Carbohydrates are essential for footballers looking for optimum fuelling and recovery around training and matches. Go on, try telling Cristiano Ronaldo – an avid high-carb eater – that he should cut back on his potato-loaded Bacalhau a Bras…
No, for footballers, it is time to embrace carbs.
In this article, we explore why we need carbohydrates, how best to get them, and when best to use them to ensure top performance on and off the pitch.
Football relies heavily on carbohydrate to fuel the intense actions such as sprinting, jumping, changing direction and shooting that often dictate the outcome of games. The issue is, stores of carbohydrate in the body are very small and are used up rapidly.
Gels provide a concentrated source of easy to absorb carbohydrate that provides the fuel to allow your muscle and brain to repeat those intense actions and compete until the final whistle.
Whether you prefer an espresso, americano, cappuccino, or triple venti half-sweet non-fat caramel macchiato, it’s clear that we are a nation of coffee lovers! The good news is that this can translate to better performance on the pitch for footballers.
As with everything in sports nutrition, getting the best from your cup of joe depends on things likewhenyou take it and howmuchyou take. In this article, we explore how coffee and football go together.