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How much carbs should I eat before my football training to boost performance?

Aim for taking a pre-exercise meal that provides 1 to 2 grams of carbs per kilogram body weight to boost performance. Optimal amount of carbs depends on the duration of the training, individual tolerance and personal preferences.

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Written by: The Athlete’s FoodCoach, on 17-01-2024
Different types of bread

Why is the amount of carbs before my football training relevant?

  1. Sufficient energy supply: Adequate carb intake ensures sufficient energy supply to support your workout and boost performance.
  2. Fuel up glycogen stores: Carbs can be stored in the muscles and liver as glycogen, which is an important source of energy during exercise. Consuming sufficient amount of carbs before your training to some extend helps to replenish glycogen stores, delaying the onset of fatigue during prolonged or intense workouts.
  3. Maintain stable blood sugar levels: Eating carbs shortly before your workout increases glucose in the blood and can may increase liver glycogen content. This can help prevent a r apid drop in blood glucose levels, reducing the risk of symptoms such as dizziness, lightheadedness, and a drop in performance during training
  4. Avoid gut issues or feeling empty: Consuming too many carbs may lead to gastrointestinal discomfort during your training, while insufficient intake can result in feelings of emptiness. Finding the right balance helps prevent a drop in performance.

How do I get the amount of carbs in my meal before football training on point?

Dependent on the duration of your training, timing and individual tolerance, the optimal amount of carbs differ. You can get your carb target on point by:

  1. Consider total meal size and composition: Review your pre-training meal size and composition if you encounter challenges in consuming and digesting it, hindering your ability to meet carb requirements. Make adjustments by reducing fiber and fat for a more easily digestible meal.

Paying attention to amount of carbs in your pre-training meal can boost your overall performance. Use the FoodCoach App to receive customized pre-training meal recommendations.

Example of FoodCoach app

Popular pre-training meals and snacks

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