Typical strategies used by Premier League Football teams…
Pre Match Feeding and Warm Up
The conventional advice is that the pre event meal should be taken 2-3 hours before the match. It should be relatively light but high in carbohydrate and low in fat. PSP22 Energy and GO-Gels can be useful in the pre match meal to increase the carbohydrate content without increasing the bulkiness of the meal.
Once the players start their warm up, which typically commences 45-50 min's before kick off, I would recommend that the players sip small but regular amounts of a low percentage solution of GO Electrolyte. After the warm up and prior to leaving the dressing room for kick off I would encourage the players to take on board extra carbohydrate and around 200 300ml of fluid. I would personally use a GO-Gel and water to satisfy these needs or alternatively use a 12-15% solution of PSP22. Obviously each player will have their own preference; some may drink up to 500ml whilst others may only want to take 150ml on board. For those players who do not want to take much fluid on board then each GO-Gel will provide 22g of carbohydrate in a 60ml isotonic formula. Note: If every player of the eleven due to start the game took a GO-Gel and some fluid then at least you will know they have taken some carbohydrate on board after the warm up.
During the Match and Half Time
During the match the critical factors will obviously be hydration and energy supply. Players should be encouraged to sip small amounts of an easily digested, light on the stomach energy drink which will help the players to remain hydrated and provide energy - GO would be ideal for this. The limiting factors will obviously be getting product to players during a game which may have very few natural breaks. GO-GEL is an ideal way for players to take on board extra energy in an isotonic format and can be easily thrown to players on the pitch.
Half time provides a natural break which allows you to make sure the players take on board both fluid and energy in a similar way to after the warm up. The amount of carbohydrate and fluid consumed depends on the player and the type of match. The aim would be to make sure every player starts the second half hydrated and refueled. I would personally use GO-Gels and GO. During the second half hydration and energy supply will be more important. All things being equal, the team with more carbohydrate energy in a hydrated state will finish stronger.
Note - To help maximize recovery at half time I would consider using the following strategy. Take a GO-Gel as they are leaving the pitch on the way to the dressing room, take fluid, preferably in the form of an energy drink whilst in the dressing room, then take another GO-Gel on the way out for the second half.
Full Time and Recovery
It is important to start the recovery process as soon after the match as possible, especially with many matches being played only 2 or 3 days apart these days. I would recommend a serving of either Rego Total Recovery or Rego Rapid be ready for each player in the dressing room so they can drink it whilst changing. Rego will help to re-fuel muscle electrolyte as well as provide carbohydrate and protein in a readily digestible form. Players should be encouraged to drink enough fluid to ensure they re-hydrate fully. A good evening meal should follow 1 to 2 hours later depending on the player's preference as to when they like to eat. However, this may be difficult to achieve following evening matches in which case the REGO becomes even more important. I would recommend Nocté most evenings as this will provide a good source of slow release protein to help recovery, along with ingredients aimed at improving the quality of sleep and optimizing recovery from hard exercise.
