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Ordem dos NutricionistasRegistered · N.º 4471BSc Dietetics2016SENrSport & Exercise Nutrition registerIndemnity€5m professional

Match day

The plan most players are given assumes they have a kitchen, a car and no nerves.

Match-day fuelling
−24h Higher carbohydrate day. Normal food, more of it. −3.5h Main meal. Carbohydrate-led, low fibre, low fat. −1h Small top-up. Something you have practised. Kick-off +30min Carbohydrate and protein, within the window. +2.5h A proper meal. This is the one people skip.

A 15:00 kick-off, for a player who trains hard and does not want to feel heavy. Times are from kick-off; the amounts are worked out per kilogram in the plan, not guessed here.

Energy availability

Intake against expenditure IntakeExpenditure
Mon Tue Wed Thu Fri Sat Sun

One player's week. The gap on Thursday and Saturday is the problem — not the total, which looked fine on paper.

One email a month

What the evidence has changed. Nothing sold, ever.

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