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What do I eat on a match day?

To fuel performance on the pitch, focus on eating carbs before and during the match that are easily digestible to avoid gastrointestinal problems. After the football match focus primarily on carbs and proteins in your post training meals. Tailor your carb and protein intake for the best results

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Written by: The Athlete’s FoodCoach, on 17-01-2024
Luuk de Jong goal celebration

Why do I need to focus on what I eat on match day?

  1. Peak performance: Eating carb rich meals before the match ensures high-intensity performance, delays fatigue and supports mental focus during the match to reach peak performance.
  2. Reduce the risk of gut issues: Eating easily digestible meals before a match is crucial to allow quick absorption of nutrients and to reduce the risk of gastrointestinal discomfort during the match.
  3. Sustain energy levels during the match: Get a carb rich snack or drink during your match to refuel (liver) glycogen stores swiftly and sustain energy levels.
  4. Boost recovery: To support fast and good recovery, it's important to replenish your fluid levels and carb stores rapidly and to provide a sufficient amount of protein to boost muscle recovery.

How do I get my match day nutrition on point?

  1. Before the match: Depending on the time of the match, have one or more large meals before the start to provide you the necessary amount of carbs. Take your carb-rich meal 3 - 4 hours before kick-off and make sure to choose easily digestible products to avoid gastrointestinal problems.
  2. Post warm up and half time: o start the match with full glycogen stores, take a snack rich in carbs after warming-up and again at half time to sustain energy. In addition, make sure you drink enough depending on the temperature. Consider mouth rinsing or small sips of sports drink during the match, to boost performance.
  3. Right after match: Start restoring lost fluids as soon as possible. Consider adding carbs in your drink to start replenishing glycogen stores effectively.
  4. After the match: Aim to have your recovery meal rich in carbs and protein within two to maximal three hours after a match to boost (muscle) recovery.

It's crucial to tailor your individual nutritional needs for the best results. By determining your personal needs, you will have the best performance on the field and recover optimally after the match. The FoodCoach App will guide you daily to bring focus and translate personal nutritional needs into real food and meals.

Example of FoodCoach app

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