Preparation of a football match
Hello everyone, so here it is: Sunday I’m going to play a match against Juvisy, I’m playing at the national U19 level. And I would like to know what to eat before I leave (I leave at 8:45 am) and at noon just before my game. What drink to use for their of my warm-up and my match (if you have any recipes). Anyway if you have some advice … Thank you in advance
Standard menus for the competition:
In pre-competition , three rules must be respected in order to “hold” and ensure a good recovery, and this depending on the intensity of the event.
3 to 4 hours before exercise, have a meal rich in carbohydrates: a dish of pasta or rice with a knob of butter or margarine, a salad of fresh fruits or 2 seasonal fruits, a piece of bread (1 / 4 of baguette) with a portion of Camembert (45% fat).
OR 2 to 3 hours before the effort, have a snack (1 to 2 cereal bars and a fruit juice)
OR 1 to 2 hours before the effort, take a fruit yogurt and a cereal bar.
The day of the competition, take your last “big meal” 3 to 4 hours before the test, remember to drink up to 1/2 l beyond your thirst, provide water reserves for the duration of the test.
After the competition , rehydrate your body very much by consuming lightly sweetened or salty drinks, in order to avoid tendonitis and cramps.
Avoid consuming too many foods rich in protein which would overload the tired body.
And concerning hydration:
http://blog.doctissimo.fr/shur eido / hydrater-effort-11520176. Html