Comprehensive Game Day Fuelling Strategy for AFL Midfielders

Comprehensive Game Day Fuelling Strategy for AFL Midfielders

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

  • Breakfast: A high-carb breakfast including Weet-Bix, banana, honey, and fruit juice provides a solid foundation for the day.

  • Morning Snack: Raisin toast with ricotta and banana offers a sustained release of energy.

  • Lunch: Chicken and avocado sandwiches with salad and fruit ensure a balance of nutrients.

  • Afternoon Snacks: Toasted sandwiches and banana bread with Milo cater to energy needs and taste preferences.

  • Dinner: A hearty meal of lasagne, garlic bread, and vegetables provides a substantial carb load.

  • Dessert: Apple crumble with custard serves as a sweet end with a carb boost.

    Pre-Game Meal: Balancing Digestion with Energy Supply

    The 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

  • Pumpkin Risotto: A blend of simple carbs and savory flavors.

  • Pasta with Chicken: A classic pre-game meal providing quick-release energy.

  • Teriyaki Chicken with White Rice: A delicious option for a last-minute energy boost.

    In-Game Nutrition: Sustaining Performance

    AFL 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

  • First Half: Regular intake of isotonic gels to maintain energy levels.

  • Second Half: Strategic use of caffeine-infused hydration to enhance concentration and endurance.

    Post-Game Recovery: Refuel, Repair, and Protect

    Recovery 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

  • Immediate Recovery: A custom shake blending proteins and carbohydrates.

  • Follow-Up Meal: A communal meal featuring a variety of carbs, proteins, and vegetables to cater to different recovery needs and taste preferences.

  • Immune Support: SiS +Immune tablets in water to bolster the immune system after the physical stress of the game.

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