Team Sports Nutrition

How do you prepare for game day? And no, lacing up your football boots doesn’t count. When it comes to getting the best out of your Sports Performance, many factors come into play. Everything from nutrition, sleep, Recovery, hydration, and Energy will play a role in how you perform, whether on the basketball court or the football field. How you fuel your body will affect all of these factors, so it is important to take the right approach to manage the demands of your sport. This will vary based on the sport you play and your position within that sport. Let’s explain.

Understanding and meeting your nutritional needs is crucial for optimal performance in sports. The requirements can differ depending on your role and the sport you play. For example, rugby players may focus on bulking up and increasing Strength, while footballers may prioritise maintaining a lean physique. The duration and intensity of training or matches also vary across sports, resulting in different times of muscle glycogen depletion.

Preparation matters if you want to get the best out of your performance. Aim to consume a high-carbohydrate meal the night before while drinking plenty of water to remain hydrated. A good night's sleep is key, so aim for 7-9 hours of sleep so your body is rested on matchday.

It is essential to consume easily digested carbohydrates 3-4 hours before a game. Aim for whole-grain carbohydrates, lean protein, and healthy fats to fuel your body. It is also important to start consuming fluids 2-3 hours before performing to ensure you are adequately hydrated come kick-off. You may need to increase this if you play in hot, humid conditions.

An hour before kick-off, you should aim to consume an easy-to-digest simple carbohydrate snack and avoid protein and fats as these take longer to digest and may upset your stomach. Drink water or electrolytes every 15-20 minutes throughout games to maintain hydration.

When it comes to optimal performance, consider the three R’s: Refuel, Rehydrate, and Replenish.

The job doesn’t stop at full-time, so before you jump on the celebratory drinks or swing through the drive-thru on the way home, ensure you continue drinking water to maintain hydration and consume a balanced, nutritious meal within 1-2 hours of finishing. Protein and carbohydrates are ideal for recovery, with protein supporting muscle protein synthesis and carbs supporting muscle glycogen replenishment post-match.

Protein is an essential macronutrient that supports lean muscle growth, muscle recovery, muscle repair, and reduced soreness. Protein is ideal after matchdays and training, allowing your muscles to refuel and rebuild before your next session.

Benefits:

• Supports muscle recovery & repair
• Supports reduced soreness 
• Supports lean muscle growth

When To Take:

Protein powder is best taken within 30 minutes of finishing a match to support muscle recovery and repair.

Creatine can support anaerobic power involving short, fast, high-intensity exercise, making it suitable for futsal. It can also offer anti-inflammatory properties and reduce post-match muscle damage. 

Benefits:

• Supports endurance & power output
• Supports short-burst sprint performance
• Supports muscle recovery & repair

When To Take:

Creatine is best taken in doses between 3g & 5g and can be taken before or after matches, depending on your goals. 

Hydration is essential when you’re playing a high-intensity sport like futsal. Electrolyte supplements can help you replenish electrolytes lost during matches while helping you replenish minerals vital to immune function and performance. 

Benefits:

• Supports hydration
• Supports nutrient replenishment
• Supports muscle function

When To Take:

Creatine is best taken in doses between 3g & 5g and can be taken before or after matches, depending on your goals. 

Amino acids are the building blocks of proteins and play a role in muscle development and growth. They can be used in futsal to support tissue repair, wound healing, strain recovery, ligament tears, and tendon tears. Most amino acid supplements are fortified with electrolytes, vitamins, and minerals.

Benefits:

• Supports endurance 
• Supports muscle recovery
• Supports muscle growth

When To Take:

Amino acids can be taken before, during, or after training and matches to support your needs.

Collagen is the most abundant form of protein in the body and is used to make connective tissue in your body. Collagen plays a significant role in bone, tendon, cartilage, ligament, joint, and muscle health and repair. For futsal players, it can support recovery, repair, and injury prevention. 

Benefits:

• Supports tendon & ligament repair
• Supports connective tissue & injury prevention
• Supports reduced joint pain

When To Take:

Collagen is best taken after games to support accelerated recovery.

Magnesium is an essential mineral that must be obtained through your diet. This mineral plays a role in protein synthesis, nerve function, muscle function, and energy production. Almost all magnesium is stored in your bones and soft tissue, making it valuable if you play and train frequently.

Benefits:

• Supports nerve & muscle function
• Supports anti-inflammation
• Supports bone health

When To Take:

Magnesium is best taken in the evening to support muscle health and recovery while you sleep.

Carbohydrates are the most important fuel source before competing in high-intensity team sports. This macronutrient plays a role in ATP production, muscle growth, and recovery, helping to prevent muscle breakdown while promoting glycogen replenishment.

Benefits:

• Supports energy production
• Supports glycogen replenishment
• Supports muscle growth

When To Take:

Carbohydrate supplements can be taken before matches to support energy in high-intensity conditions or paired with a protein shake afterwards to support recovery.