Nutrition on match day
Abstract
What players should eat on match day is a frequently asked question in sports nutrition. The recommendation from the available evidence is that players should eat a high-carbohydrate meal about 3 h before the match. This may be breakfast when the matches are played around midday, lunch for late afternoon matches, and an early dinner when matches are played late in the evening. The combination of a high-carbohydrate pre-match meal and a sports drink, ingested during the match, results in a greater exercise capacity than a high-carbohydrate meal alone. There is evidence to suggest that there are benefits to a pre-match meal that is composed of low-glycaemic index (GI) carbohydrate foods rather than high-GI foods. A low-GI pre-match meal results in feelings of satiety for longer and produces a more stable blood glucose concentration than after a high-GI meal. There are also some reports of improved endurance capacity after low-GI carbohydrate pre-exercise meals. The physical demands of soccer training and match-play draw heavily on players' carbohydrate stores and so the benefits of good nutritional practices for performance and health should be an essential part of the education of players, coaches, and in particular the parents of young players.
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The lowering of blood glucose after high-glycaemic index carbohydrate ingestion before exercise is attributed to free fatty acid inhibition which increases carbohydrate usage throughout isolated exercise bouts performed soon after carbohydrate ingestion.
“a response attributed to free fatty acid inhibition which increases carbohydrate usage throughout isolated exercise bouts performed soon after carbohydrate ingestion 47 .”
From Half-time strategies to enhance second-half performance in team-sports players: A review and recommendations (2015) · cites this paper as [47]
Consumption of high-glycaemic index carbohydrates in the hour before exercise has been reported to lower blood glucose concentrations 15-30 min after starting exercise.
“consumption of high-glycaemic index carbohydrates in the hour before exercise has also been reported to lower blood glucose concentrations 15-30 min after starting exercise 47, 57”
From Half-time strategies to enhance second-half performance in team-sports players: A review and recommendations (2015) · cites this paper as [47]
Almost immediate reductions in cognitive performance occur when blood glucose concentrations fall below 3.4 mmol/L.
“almost immediate reductions in cognitive performance occur when blood glucose concentrations fall below 3.4 mmol·L -1 46-55”
From Half-time strategies to enhance second-half performance in team-sports players: A review and recommendations (2015) · cites this paper as [47]
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- Authors
- Williams, C., & Serratosa, L.
- Affiliations
- Loughborough University (GB)
- Real Madrid Football Club
- Corresponding author
- Williams, Clyde
- ORCID
- Serratosa, Luis
- Venue
- Journal of Sports Sciences
- Publisher
- Informa UK Limited
- Published
- 2006-07
- Volume
- 24
- Issue
- 7
- Pages
- 687-697
- ISSN
- 0264-0414 (ISSN-L)
- 1466-447X
- OpenAlex
- W2161018947
- Cited by
- 52
- References
- 73
- Citations by year
- 2026: 1 · 2025: 2 · 2024: 1 · 2023: 1 · 2022: 1 · 2021: 4 · 2020: 5 · 2017: 1 · 2016: 1 · 2015: 7 · 2014: 4 · 2013: 2
- FWCI
- 0.69
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- Journal of Sports Sciences (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Nursing › Nutrition and Dietetics › Nutrition, Health and Food Behavior
- Keywords
- high-carbohydrate meal, sports drinks, exercise capacity, blood glucose stability, satiety, endurance capacity, soccer, youth players
- MeSH terms
- Dietary Carbohydrates, Physical Exertion, Feeding Behavior, Humans, Nutritional Physiological Phenomena, Soccer, Task Performance and Analysis, Time Factors, Glycemic Index
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