Jakarta, ThedailyID — Training and fitness are not the only factors that determine a footballer’s performance on the pitch. Proper nutrition before a match also plays a crucial role in maintaining energy, focus, and endurance throughout the game.
Dr. Krissy Ladner, Director of Sports Performance and Nutrition Education at Herbalife, said the 3.5-hour window before kickoff is one of the most important periods for athletes. She explained that food choices during this phase can directly affect performance once the match begins.
Around 3.5 hours before a game, players should consume a balanced main meal to replenish energy stores. Carbohydrates should form the largest portion because the body stores them as glycogen, which serves as a primary fuel source during high-intensity activity.
To guide athletes, Dr. Ladner recommends the Hard Performance Plate approach. Under this method, half of the plate should consist of carbohydrates, while fruits and vegetables make up one quarter. The remaining quarter should contain lean protein, accompanied by adequate fluid intake.
Examples of suitable meals include rice or pasta served with chicken and roasted vegetables. Players can also choose rice with grilled fish and fruit to help maintain satiety and energy levels during the match.
On the other hand, athletes should avoid foods that are high in fat, fiber, or excessive spices shortly before competition. These foods can slow digestion and increase the risk of stomach discomfort while playing.
One hour before kickoff, players may consume a light snack to top up their energy levels. Dr. Ladner recommends around 30 to 60 grams of simple carbohydrates along with fluids and electrolytes to support hydration and maintain stable energy.
She also emphasized the importance of following a “no-surprises rule” on match day. Athletes should avoid experimenting with new foods and instead stick to nutrition strategies that have already proven effective during training sessions.
According to Dr. Ladner, consistency is key. A well-planned nutrition routine helps athletes minimize digestive issues and maximize performance when it matters most.
