WHAT TO EAT BEFORE A FOOTBALL MATCH

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what should you eat before a football

match

well logic would tell you that you

should eat healthy food that gives you a

lot of energy

what exactly is that and how much should

you eat

well today i'm here with fc notion and

nutritionist bruno who's gonna guide us

towards

what you should actually eat before a

match

so let's start with a metaphor like

comparing you as a football player

as a hybrid car right as a hybrid car

you run on two fuels one that is almost

infinite and your and is your

electricity basically

so you can keep on running at slow

intensity on your urban areas and that

is

your fat stores so you run slow

to medium intensity for a long time

right and then you have a small

limited petrol tank

which is for your sprints for your high

intensity

exercises on the pitch so basically you

need both

fats and carbohydrates to perform well

in a football match

yes but you're trying to maximize as

much as possible your carbohydrate

stores okay because it's a limited

fuel source that is able to push you to

the limits

so to keep on sprinting keep on having

high intensity during the pitch

and because it's limited that you're

running out after roughly an hour and a

half

and that's why you also need to supply

during the match the key difference is

the last

15-20 minutes of the match where most

goals are scored

so what you're saying that if i eat more

carbohydrates

and keep those carbohydrate levels up

i'm gonna have more energy towards the

end of the match where it matters

precisely

so the main focus is uh really eating as

much as possible of the carbohydrate

sources

in the 24 hours before the match so

before kickoff

and not so much focus on your

on your fats on your fibers on all those

things that

might have a focus during the week

then there are they have a less

incentive

during the match see i should have known

that 10 years ago

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can you take me through like breakfast

and lunch and all that stuff sure

so it's very important to clarify that

the 24 hours

leading to a match so the 24 hours

before the match are the most important

ones oh okay because that's when you

should

really focus on topping up your

carbohydrate storage

and we're looking into six to eight

grams

of carbohydrates per kilogram of body

weight only

okay which for a person like you how

what's your current weight 65 grams

kilos 65 kilos yeah so

we're we're looking into 400 to 500

grams of carbohydrates only

spread throughout the meals before the

match so in the 24 hours before the

match right

so here we have an example of how lunch

and dinner could look like so it's a

predominantly

carbohydrates but of good

healthy sources still despite being you

know white

because you need to have a low residue

which means that your bulky stool is

getting

smaller and smaller because otherwise

you're going to carry it on the pitch

okay

and we're looking into this specific

meal is a pre-match meal that's a lot of

pasta

for a specific pre-match meal is the two

to three grams

per kilogram of body weight of your

carbohydrates only okay

so this is 300 grams of pasta

which is a 75 grams of carbohydrates

only okay so you're

at neither half of what you should be

eating

so we are topping up with some fruit

which is you know healthy nice

source of the good sugars that you're

going to digest

which is another 20 grams more or less

so we are at

100 grams approximately and then we are

topping up

with 50 grams from a juice

so 400 500 milliliter of juice

which also helps with your hydration as

we said before the the the focus is not

as much

on the protein because we are not

focusing on the recovery but we are

focusing on the fueling up

and the storage before kickoff

okay so the vegetables these are a low

residue so

low fiber so that they don't stay and

keep on digesting your stomach and the

same with protein which

makes you feel fuller and if you eat

more protein it means you're going to

eat less carbohydrates okay so basically

the chicken is there for me to

like get some protein yeah just a fair

amount

some people even take this out because

there is still a little bit of protein

in the

in the pasta anyway so some of the

places eat pasta and

rice okay so in other words you need to

eat

a lot of pasta is this like the amount

of food that you also need to eat then

let's call it breakfast and and on the

day before

yeah so if in the 24 hours before

here we have already two to three grams

per kilogram of body weight

and then of course in during breakfast

we also need to get

the focus on the carbohydrates so

instead of this kind of food we could

have you know toast bread with jam and

juice and fruit and still having a

one to two grams per kilogram of body

weight at least the per meal

in the 24 hours before the match so okay

interesting when when do you need to

stop eating because you gotta digest

even the carbohydrates yes you gotta

digest them so you don't have a stomach

full of food

on the paper yeah for sure so in

taking into account kickoff time we need

to stop eating

at least three and a half hours before

so your pre-match meal is

in the four hours to three hours before

kickoff so that you have enough time to

digest

absorb and start storing

when you when you start eating closer

and closer to kickoff

you're not able to store your

carbohydrates that your food

because there's way too little time

before you actually start

warming up and play so you're still

digesting

you want to be done digesting before you

go on the pitch precisely

okay and then you're just topping up

with stuff that's easy to digest yes

after those three hours yes so during

the match

so what are you telling me and the guys

out there who might not be pros yet and

have

a nutritionist like you at the club to

tell them what to do and what not to do

if they can only focus on one thing

because i'm not that

disciplined that i never eat a burger

yeah if if they need to focus on one

thing to maximize

their outputs in matches yes would you

say that it's okay

to kind of cheat after the match

if you if you if you stay in line before

the match and eat well

yeah let's say if you want to focus on

one thing

try to focus as much as possible leading

to the match

and be diligent and then afterwards you

could treat yourself

with some things that preferably are

homemade

like you can make a nice homemade with

high quality food

burger and pizza because at the end of

the day it's still you know some bread

with good carbohydrates

some protein for your recovery from the

meat or the cheese

and just try to avoid deep fried things

so also you know your fries make them

oven baked but those are the best bruno

deep fried stuff is the best

there you have it guys a few tips on how

and what you should eat before a

football match

if you take it seriously at least and

also a guide on what you should stay

away from

if you can well guys what do you eat

before a match let us know in the

comment section right

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cheerio