Matchday Fuelling Guide for Football
Football
Ninety minutes of football is no walk in the park. Explosive sprints, sliding tackles, jumping headers – the beautiful game is intense, and it takes a lot of hard training for many players to take on the physical demands of a full football match. What separates a good performance from a great one isn’t just about goals or assists, but also what happens on the sideline with matchday nutrition.
Perfect your football matchday preparation with our simple, step-by-step guide for what and when to eat. From the night before to the post-match team talk, let us take you through what to eat before, during, and after a football match to make sure you perform to the best of your ability.
THE NIGHT BEFORE: FUELLING THE BODY
The night before a big match can be nerve-racking, and you may feel lost as to how to prepare for matchday. When it comes to your nutrition, it’s essential to prepare the body well in advance of kick-off for the physical exertion it can expect during an intense 90-minute match.
The day before your big game, nothing is more important than giving your body the energy it needs, so we recommend focusing on high-energy, high-nutrient foods. Carbohydrates are your friend, so target foods like pasta, rice, or potatoes, as they are high in energy that your body will depend on the next day.
THE MORNING OF: PREPARING THE BODY
The concept of a pre-match meal is something you might be familiar with, but this nutritional step is much more than a pleasantry before the big game. The morning before is a crucial opportunity to energise the body without weighing it down with intense digestion, when it needs to be light and nimble.
Between 3 and 4 hours before kick-off, we recommend eating a high-carb, low-fat meal that’s light and easily digestible. Great options include chicken with rice, pasta with a tomato sauce, or egg on toast.
THE BUILD-UP: FINAL-HOUR TIPS
In the final minutes leading up to kick-off, you might be in the dressing room, wanting that little extra boost of energy to optimise your performance on the pitch. This close to gametime, you can’t afford to eat anything that will lie heavily on your stomach, but at OTE Sports, we’ve got the perfect solution.
Our energy gels provide the ultimate last-minute boost to help you perform at your best. Naturally flavoured and packed with energy, these gels deliver fast-acting carbohydrates to give you the ultimate energy kick before kick-off. Thanks to their light, liquid consistency, our gels are easily digestible so that you can run, jump, and slide-tackle with ease.
