When it comes to peak performance on match day, preparation is key. One of the most crucial elements of preparation is nutrition, specifically carb loading. Carbohydrates are the body's primary energy source, and ensuring the right intake can make all the difference in endurance and performance. Here’s a detailed breakdown of an ideal carb-loading strategy to maximise energy levels and boost performance.
The Day Before Match – Building the Energy Reserves The day before a match is all about filling up those glycogen stores to ensure sustained energy throughout the game. A combination of complex and simple carbohydrates, along with some protein, sets the foundation for optimal performance.
Meals:
Eggs & Toast: A great balance of protein and slow-releasing carbs to keep energy levels steady.
Tuna & Baked Potato: A combination of lean protein and starchy carbs to fuel muscles.
Spaghetti Bolognese: A classic high-carb meal, providing sustained energy with a balance of protein and fats.
Snacks:
Jellies: A quick and easily digestible sugar boost to keep glycogen levels topped up.
Bagel with Jam: A high-carb, low-fat snack to keep energy reserves high.
Cereal (Rice Krispies, Coco Pops, etc.): Light, carb-rich, and easy to digest—ideal for a pre-match preparation snack.
Orange Juice: A refreshing source of natural sugars and vitamin C to aid in hydration.
Match Day – Fine-Tuning Energy Levels On match day, the focus shifts to easily digestible, high-energy foods that provide quick and sustained fuel without causing sluggishness.
Meals:
Oat Pancakes, Overnight Oats, or Porridge: A slow-releasing carbohydrate option that ensures energy levels remain stable.
Chicken Stir-fry with Basmati Rice: A combination of lean protein and high-quality carbs to provide lasting energy without heaviness.
Snacks:
Rice Cakes: A light, quick energy source to top up glycogen levels without causing discomfort.
Cereal/Granola Bar: A convenient, nutritious snack packed with carbs to keep the body fueled.
Final Thoughts Carb loading is more than just eating pasta the night before a match—it’s a strategic approach to fueling the body for peak performance. By following this plan, players can ensure they have the energy and endurance needed to give their best performance on the field.
