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Nutrition & Recovery During Congested Periods

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[...]
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