3 ways to avoid fatigue on Match Day

Carbohydrates are the main energy source fuelling a player over 90 minutes.

By 90 minutes, almost 50% of your muscle fibres are completely empty.

Your ability to perform high-intensity exercise and sprints declines in the 2nd half.

REMEMBER carbohydrate ingestion provides energy AND appears to improve concentration and skills-based activities 💭

So, you need to:

1. Consume carbohydrate-based meals in 36 hours before kick-off to maximise energy stores

2. Top-up energy stores at Pre-Match Meal 3 hrs before KO

3. Maintain carbohydrate availability to stay sharp by consuming 30-60g carbohydrates per hour from warm-up to final whistle

That might look like -

🍌Banana before Warm-up, 20g carbs

🔋Gel before KO, 22g carbs

🔋Gel at Half-time, 22g carbs

🥤Sports drink throughout, 32g carbs