1. REFUELING (POST MATCH) & PRE-LOADING (PRE-MATCH)

Schedule 3-4 main meals and regular carbohydrate snacking spaced out throughout the day to consume roughly 6-10g/kg of body mass of carbs.

• Grains (quinoa, pasta, rice, noodles, couscous)
• Starchy vegetables (potatoes), Legumes (beans and lentils), Fruits
• Cereals (porridge, muesli)
• Convenient food after match: sweet potato wedges, chicken coated in breadcrumbs, and chicken burritos

2. MAINTENANCE OF REPAIR & ADAPTION

1.5-2g/kg body weight per day of proteins should be sufficient to fully repair damaged muscle and stimulate soccer specific adaptation. Meals and snacks should be divided into 6×20-25g protein servings over the day, interspersed by roughly 3h to fully maximise protein synthesis rates. Protein sources containing 10 g protein:

• 40 g of cooked chicken, lean beef, lamb or pork
• 300 ml milk
• 2 small eggs
• 30 g of reduced fat cheese
• 120 g tofu or soy meat
• 50 g canned tuna or salmon or grilled fish

3. REHYDRATION

Start as soon as exercise finishes. 1 kg weight lost = 1.5l of fluid required (aim to replace the volume lost within 2-4 h post exercise over regular time period).

Sports drinks containing electrolytes and carbohy- drates:

• Milk based drinks
• Fruit juices
• Cola drinks, team and coffee could provide a valuable source of fluid and should not be totally avoided
• Only have water if salty snacks are consumed at the same time

4. REDUCE MUSCLE SORENESS

Muscles can be eased in a lot of different ways — foam rolling, cooling down with the right stretches, etc. — but there are certain foods that can not only relieve your soreness, but help your muscles recover more quickly, too:

• Chia seeds
• Ginger
• Pineapple
• Coconut water
• Eggs
• Nuts
• Salmon
• Sweet potatoes