Post football game meal

Sports Exerc. Di Mascio, M. Evaluation of the most intense high-intensity running period in English FA premier league soccer matches.

Strength Cond. Muscle and blood metabolites during a soccer game: Implications for sprint performance. Maughan, R. Fluid and electrolyte intake and loss in elite soccer players during training. Sport Nutr. Proske, U. Muscle damage from eccentric exercise: Mechanism, mechanical signs, adaptation and clinical applications. Journal of Physiology , — Noakes, T. Is drinking to thirst optimum? Cotter, J. Are we being drowned in hydration advice? The general recommendations is that you want to drink about 2 cups of water for every pound of weight you lost during activity from sweat and other water losses.

The key is balance, your body also needs many vitamins and minerals. Adding fruits and vegetables and other nutrient-rich foods to your recovery meal will provide your body with all the essential nutrients you need. So now we discussed the importance of including protein, carbohydrates, and fluid as part of a healthy football post-game meal. I just like to give you ideas to get started. Just make sure you have a balanced colorful plate and eat until you are filled.

Focus on lean protein, healthy carbs, fruits and vegetables, and plenty of water for your recovery meal. Here are some great meal ideas:. The best options are water, low-fat milk, or a small amount of juice. Stay away from soda, lemonades, and sugar-sweetened beverages. See above for the best post-football meals and snacks. The key is quality, not necessarily quantity although you still need to eat enough to refuel.

Be sure to check out my meal plan for high school football players. Coming soon. Did I miss anything? What is your favorite post-game meal? I hope you got some meal inspiration from this post. What ideas are you interested to try after your next football game? Fueling Teens is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.

We also participate in other affiliate programs which compensate us for referring traffic. I'm a Registered Dietitian Nutritionist with a love for coaching others to success in their health goals, especially teenage athletes. The pregame meal should include a variety of foods but focus on carbohydrate-rich food such as bread or pasta. Make sure to include grains, fruits and vegetables in the meal. Drink plenty of fluids. What you eat after a game can affect your recovery.

Drink plenty of fluids along with food after activity. Eating a post-game meal replenishes your glycogen and also rehydrates your muscles. Glycogen is made up of glucose, which is used as energy in your body. This is most effective within four hours after an event. Makes four servings. Our football nutrition plan has a large selection of pre during and post match snacks and meal plus a 4 week meal plan to help you get the most out of your training and give you maximum energy for matches.

You could enhance your post match recovery even further by combining these two macronutrients Protein and Carbs. Carbohydrates and Protein are only two-thirds of the macronutrients needed for a healthy diet.

The final nutrient is Fat. It is not essential to replace fat after a match or intense training session. No matter your kick-off time, or location of your match, there is always a recovery technique to suit your situation.

This is when a supplement meal and fruit banana or the trusted chocolate milk are perfect solutions. Check out our guide to hydrating like a pro for more info on the importance of fluid balance.

Our website provides readers with content for informational and educational purposes only and does not replace medical advice from qualified healthcare providers. You must always consult a qualified healthcare professional when undertaking fitness, training or nutiritonal programmes. All rights reserved. Privacy Sitemap. What to Eat After a Football Match. This guide will go through exactly what to eat after a football match.

The best times to eat for maximum gains. Protein and Carbohydrate post match guidelines. Easy post match meal and snack ideas to help with recovery. And how to rehydrate to help re-balance your fluid levels. Lets get going…. The Basics of Post Match Nutrition. The key to surviving a long grueling season is adequate recovery and rest between matches.