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MATCH DAY NUTRITION High Performance Eating with Laurie P. Whitsel, Ph.D. American Heart Association Past President, National Soccer Coaches Association of America Eating Before The Match It has been well documented for several decades that a soccer player will gain the greatest benefits from a meal eaten two to four hours prior to kickoff. Dr. Laurie Whitsel, Regional Director of Advocacy for the American Heart Association explains the benefits of this practice. “Attention to pre-competition intake will improve exercise performance and enhance recovery. Players should eat anytime during this time frame (2-4 hour period) and individualize their food choices and avoid foods that cause nausea or other gastric distress. Examples of good food choices include toast with jam, cereal with skim milk, low fat yogurt and fresh fruit. Water should also be consumed with the meal.” Eating During The Match In recent years, it has become more common to see athletes eat a snack during the half-time interval. This snack is intended to give the player a boost of energy before the game restarts, but this may cause gastric problems in some players. Dr. Whitsel states, “Most players do not feel like eating at this time, but a small carbohydrate snack would be okay. I would emphasize the sports drinks that are easily digestible. They will replenish blood glucose levels, restore electrolytes, maintain the thirst mechanism and they rehydrate.” Eating Immediately After The Match “Recent research reveals that a high-carbohydrate snack of 200-300 calories within the first several minutes post-exercise results in a more rapid glycogen repletion than if that carbohydrate is given two hours later. In other words, if a player can tolerate it, he or she should be eating a snack or liquid formula as soon as possible after competition.” Dr. Whitsel also recommends that a full meal be consumed within a few hours of the post-game snack, as this will also help to replenish the glycogen stores of the muscles and liver. She states, “Replenishment will take more than one meal and emphasis on carbohydrate consumption should continue for at least forty-eight hours.” Special Competitive Circumstances The above advice is great for an athlete who is competing under normal conditions, but what about special competitive situations. For instance, youth tournaments are becoming increasingly popular throughout the world. Many teams will travel internationally to take part in these events. Often, a team will play six matches in a two day tournament. This scheduling format will place tremendous stress on the energy reserves of an athlete. To compound matters, some tournament matches are scheduled to kickoff as early 8:00 or 9:00am. In addition, in a few areas of the United States, state associations will schedule a team for two matches on a single day. Under these adverse conditions, what can an athlete do nutritionally to maintain a competitive edge? Consume More Carbohydrates Before Competition Dr. Whitsel recommends that a player change their eating habits a few days before the competition. “Players need to eat larger carbohydrate rich meals in the days preceding the tournament. Fifty-five to sixty percent of the daily intake should be carbohydrates. The diet of an athlete should emphasize lots of fresh fruits, vegetables, whole grains, pastas and brown rice. Sports drinks should also be used throughout the tournament to rehydrate.” In addition, she believes that players should eat an early match day meal that is rich in carbohydrates.” The Early Morning Match In these situations it is unrealistic to wake the players four hours before a game to eat a meal. Dr. Whitsel suggests, “Athletes should eat something that is easily digestible-a bowl of cereal with skim milk, fresh fruit, yogurt or a bagel with jam. In most cases, athletes have to spend some time traveling to the game site. They can eat on the way. In any case, they need to replenish those liver glycogen stores that have been lost overnight, while they were sleeping.” Summary In preparation for competition, a dedicated soccer player will spend countless hours practicing and rehearsing the technical and tactical aspects of the game. Match day nutrition may be as important to a soccer player as the skills which have earned them a place in the starting eleven. Eating the correct foods at the right times will increase an athlete’s energy reserves and allow them to compete at their best. Pre-Match Meal: Improve Performance & Enhance Recovery Half-Time: Carbohydrate Snack, Water & Sports Drink Post Game: Immediate Snack, Full Meal with in Two Hours Special Circumstances: Increased Carbohydrate Intake & Sports Drinks Early Match: Easily Digestible Carbohydrates