3. Pre match, match and metabolic window

PRE MATCH, MATCH, AND METABOLIC WINDOW

In this section, we are going to talk about what to eat before the competition, during and how you can recover all the nutrients lost after wear and tear suffered in the match.

PRE-GAME

It is recommended that the meals consumed prior to your game should be easy to digest, high in carbohydrates, and low in proteins/fats.

Breakfast

Here there are 2 possibilities, that you wake up very hungry or that you usually wake up with little desire to eat. If it is difficult for you to eat a lot in the morning, you can ingest nutrients in liquid form through carbohydrate-rich shakes.

3 HOURS PRIOR TO AFTERNOON GAMES

Lunch

It is super important that you control your meals to:

• • Fill your glycogen stores.
  • Ensure good hydration.
  • Prevent the hunger and gastric discomfort that is often experienced during a match.
  • Include foods that make you feel good psychologically.
  • Not give yourself a feeling of being stuffed before the game.

4 HOURS BEFORE NIGHT GAMES

Dinner

It is super important that in your pre-game dinners you keep in mind:

• • The importance of foods rich in carbohydrates and low in fiber, fat, and protein.
  • Easy digestion.
  • Not going to sleep right after dinner.
  • Eating dishes that help us mentally because “we have always done well”.

DURING THE GAME

During the game, there is a significant loss of fluids and a lot of muscle glycogen is consumed. The correct replacement of carbohydrates and fluids during physical activity will help you maintain your performance level for as long as possible.

💡Advice:

• • Hydrate yourself at every stop.
  • Take small sips of water in small amounts.
  • Eat easily digestible foods.
  • Take advantage of the rest time to replace fluids and fast-absorbing carbohydrates.

THE METABOLIC WINDOW

The metabolic window is a term used in strength training to describe a time interval of between 30 and 45 minutes after exercise, during which the body generates a very high nutrient absorption capacity.

What Foods to Consume?

• 🥛Natural skim yogurts.
• 🥣Oatmeal with yogurt.
• 🍉Fruit.
• 🥜Nuts.
• 🥪Sandwich with turkey, tuna, tortilla, cheese, chicken, hummus…
• 🥤Recovery shakes.

Why is it important?

• Avoid injury by reducing muscle damage.
• Accelerates the elimination of soreness by increasing blood flow.
• Increases the capacity of recovery.