So the sooner after a match that you can feed your body properly, the better. After low-intensity football training: Eat 5-7g per kg of your body weight per day; Heavy Endurance Recovery (pre-season) Eat 7-10g per kg of your body weight per day; Fueling for a match. Depending on the weather conditions and the intensity of the match, the losses due to sweating in football players can range from 1 to 4 liters. To avoid indigestion, try to avoid eating directly before the game. Normally the majority of footballers do not drink enough during a game, if we pay attention to the losses that can occur. The reason for trying to eat as soon as possible after a match is because there is a period of time, up to 45 minutes after physical exercise, or there is a window of recovery for the body, where you can feed it with carbohydrates and protein. Football players burn off an immense number of calories during practices and games. There are absolutely no 'rules' to restrict what they can or can not do after a match. Consuming carbohydrate at least an hour before kick off allows any hormonal imbalance to return to normal. A football match requires a high amount of energy from a wide range of muscle groups. What to Eat After a Match "When the match has finished I would recommend eating 30 minutes after the final whistle. 0-4 hours after matches or training: Eat 1g of Carbohydrate, per kg of your body weight, per hour. Sports drinks are also recommended. What's best to eat for recovery after a hard workout? Daily Recovery. Even if it’s not possible in that first 30 to 60 … Many players do not feel particularly hungry right after a match, and, with a stomach full of fluid, must force themselves to eat. Soccer players should eat foods with a low to medium GI before a match. They contain carbohydrates and electrolytes. To be sure you are adequately prepared to play a game of football, you should use the same steps you would before a moderate to high intensity workout, which includes proper fueling and hydration of your body. If you mean whether there are any enforceable rules created by any governing body, NO. Have a high-carbohydrate, moderate-protein and low-fat and fiber meal 3 to 4 hours before the game. Begin by drinking a sports drink as you walk off the court; Replace 150 percent of body fluids lost or at least 24 ounces per pound of weight loss within 2 hours of a match; Eat a high-carbohydrate meal that also contains a lean protein source (i.e. But it doesn’t mean that if you don’t get food on within an hour or so of training or match, the nutrients lose all its ability to help you. They read ads for commercial recovery foods that demand a 3-to-1 ratio of carbs to protein, tout the benefits of a proprietary formula, or emphasize immediate consumption the minute you stop exercising. 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