The Day Before the Game: Strategic Carbohydrate Loading
The process of carbohydrate loading is critical for AFL midfielders to ensure they have sufficient energy stores for the game. By consuming 8-10 grams of carbohydrates per kilogram of body weight, players can maximize their muscle glycogen stores. The timing and type of carbohydrate intake are also crucial, with a transition from low to high glycaemic index foods as game time approaches. This helps in maintaining stable blood sugar levels while ensuring a quick supply of energy when needed.
Example Pre-Game Day Meal Plan
Pre-Game Meal: Balancing Digestion with Energy SupplyThe pre-game meal is a delicate balance between topping up energy reserves and ensuring comfort during the game. High GI carbohydrates paired with lean protein sources provide the necessary fuel without overburdening the digestive system. The meal also serves as a time for mental preparation, with glucose supply supporting cognitive functions for strategic thinking.
Pre-Game Meal Examples
In-Game Nutrition: Sustaining PerformanceAFL midfielders require a continuous supply of carbohydrates to maintain their performance throughout the game. The use of carbohydrate gels like SiS GO Isotonic Energy Gels is a practical approach to meet these demands. The gels' isotonic nature ensures quick absorption without gastrointestinal distress, and the addition of caffeine in the second half helps in maintaining focus and reducing the perception of effort.
In-Game Carbohydrate Strategy
Post-Game Recovery: Refuel, Repair, and ProtectRecovery nutrition focuses on replenishing energy stores, repairing muscle damage, and supporting immune function. A combination of protein powders, such as SiS Whey Protein and REGO Recovery, provides a balanced mix of carbohydrates and essential amino acids for muscle recovery. The addition of an overnight protein option caters to the continued recovery needs throughout the night.
Post-Game Recovery Meal
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