Posted on February 24, 2011 by Dave W

Selecting the correct foods to eat on the day of a match can have a significant impact on a player’s stamina, concentration, agility and decision-making. Reaching your peak physical and mental performance during intense competitive action requires a detailed and nutritious diet plan to complement a rigorous exercise program.

The right match day nutrition can only be complete when a player introduces certain patterns into his diet in the days leading up to the game. Introduce a slight increase in carbohydrates for every meal. An extra portion of toast, a few more boiled potatoes or a larger helping of rice or pasta with breakfast, lunch and dinner will increase calories and provide extra, slow release fuel to the muscles.

Drink more fluids, preferably water, leading up to the match. This assists in the breaddown of the extra carbohydrates, and it transports nutrients to the target areas and regulates body temperature

After a night’s sleep, the body’s blood sugar levels drop considerably, so it’s crucial to top them up with a high-carbohydrate breakfast, primarily based on complex carbohydrates. There are two types of carbohydrates — complex and simple. The former provide a stable and sustainable energy release into the body. Simple carbohydrates refer to naturally occurring or refined sugar contents in food. These release quickly in the bloodstream, providing a quick energy boost, but with no long-term stability. Fresh fruit, cereal or whole meal toast are all light in fat, but high in complex carbohydrates, and create a crucial foundation for the rest of the day.

Eat the pre-match meal three hours before the match starts. This allows time for the food to digest and be distributed to the muscles. Do not eat deep fired food before a match; their energy content releases quickly and your blood sugar levels will have dropped before the game begins. Base the meals on a combination of chicken, pasta, fresh fish, salad, potatoes or bread. Eat a snack if you start to feel hungry just before kick-off. Fresh or dried fruit, a cereal bar or a bread roll with jam or honey are all high-energy options.

The energy used during the match needs replacing at half-time or during the breaks. A banana, sports drink or handful of sugary sweets can do this effectively. Stomach cramps can be avoided by limiting the amount of portions. Never eat anything on match day that you’ve not tried before. All diet plans and food options should be selected from a list of foods you’re familiar with, and eaten plenty of times in the past.

Replacing the lost fluids with water is the primary focus after a match. A milkshake made with skim milk is high in calcium and protein; enabling the body to replace the lost carbohydrates, and reduce the risk of infection when the body’s immune system is at its weakest. The evening meal can be based on the ingredients used for the pre-match meal. Avoid fried foods or fast foods; these will be immediately effective, but the hungry feeling will return quickly, and the blood sugar levels will become unstable.

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