The Health Institute of a Footballer: ADVICE
Breaking Down the Procedure on How to Prepare
DAYS
DAYS
DAY
Hours
Minutes
Start your carbohydrates in the early part of the week and gradually increase your carbs as match day approaches. Shirking carbs at the start of the week forces your muscles to increase their carb-absorbing GLUT-4 receptors as the body attempts to maximise the limited blood-sugar available. This increased sensitivity is then taken advantage of by piling on the carbs closer to the game. This method can increase your maximal amount of stored glycogen by up to 50%.
Start the consumption of soups that help with hydration. Incorporate chilli, turmeric and ginger in your meals which all help to thin your blood – and thinner blood goes round your body quicker, delivering more oxygen to your cells.
Go with some fish or chicken along with sweet potato or a jacket potato, alongside some green vegetables. Add spinach, which is packed with vitamins and carotenoid antioxidants. Buy it from a supermarket and, according to a study in the Journal of Agricultural and Food Chemistry, the exposure to fluorescent light will have significantly boosted its vitamin C content – vital for aiding iron absorption and thus oxygen transport to your muscles.
Avoid wheat and wheat-based products because they can have the tendency to cause bloating. Steer away from foods high in fibre as they can sit in the stomach and take a long time to digest. Combine an omelette with some fruit salad for a good balance of carbs, protein and fat.
Tropical fruits – mangos, papaya, pineapples, bananas – are all good at this stage because they've got modest amounts of fibre and don't give as much of a sugar rush as other fruits. Try blending 25g of oats with 500ml of skimmed goats milk, one or two scoops of protein powder, half a banana, a few nuts and a teaspoon of honey.