Match Day Nutrition Part 2: Intra-Match & Halftime Nutrition Strategies | LA Galaxy

Herbalife is a sports nutrition and production partner of the LA Galaxy. Herbalife Dietitians work closely with LA Galaxy staff to ensure that we optimize their nutrition to support performance goals.

You’ve just played for 45 minutes, and you’re probably feeling the early stages of fatigue. Feeling low on energy makes you lose focus and reduces the ability to work with greater initiative, decision-making, and technical skills. Decreasing this important skill can easily cost you the game.

For these reasons, fatigue during a game often results in a player leaving the field due to a decline in play or a collision, and increases the likelihood of injury.

Replenishment of depleted energy stores with proper nutrition is one of the strategies that professionals use during the game. This can ensure that they last the full 90+ minutes with as few performance interruptions as possible, giving them an advantage over the opposition.

One of the most important things you can do to make sure you can play to your best potential for most (if not all) games is to fill up on sports drinks at all times. when possible and eat simple and easy food. to digest a snack during half time. Even if you’re coming off the bench, having a snack on the side is more than enough for you before you go in to make sure you’re on top form.

Keeping a sports drink close at hand helps you maintain energy and hydration while on the field.

You have to start the game well hydrated, but that is not enough when it comes to adequate hydration for the game. Football players often lose a liter or more of electrolytes during a game through sweat, so it’s important to replace them. both fluid and electrolytes throughout the game for optimal performance – physically and mentally.¹

Choosing a sports drink (with sodium) instead of water or a low-sugar electrolyte drink adds in the necessary fast-acting carbohydrates to help boost energy, performance, concentration and feelings.

Your goal at halftime should be to eat a light, high-carb snack to help boost energy, focus and focus, while conserving muscle glycogen stores. Shoot for 30-60 grams of fast-acting carbohydrates per hour of activity.²

Not only should your snack be high in carbohydrates, you also want something low in fat and fiber, and low to moderate in protein to avoid indigestion. you are still on the pitch.

In addition, you should stick to small volume items, since having a full stomach while running in the field is not the best feeling, and it can cause indigestion or nausea.

In addition to your hydration protocol, some half-carb snack ideas include:

• Girls
• Orange, tangerine, or clementine slices
• Grapes
• Watermelon
• A bag of Applesauce
• Dried fruit, fruit peels, or fruit snacks
• Salty pretzels
• Saltine crackers
• High carb bars
• Fruit or figs
• Sports gels or chews (Note: these can cause digestive distress in some people, especially when not taken with water)

Always choose a halftime snack that you have tried successfully in the past. Leave any new half-time food trials for training, friendlies, or scrimmages to make sure you can tolerate the food well during work, so you know how it will affect your performance on the day of game.

Each athlete may have a different half-time nutrition protocol that works best for them. Nutrition should always be individualized based on field conditions, preferences, goals and individual tolerance. Come prepared for every game with a tried and true plan – and fuel up with food and hydration that works for you.

The bottom line is that you can use proper nutrition during the game to gain a competitive edge. What you eat before a game is just as important when it comes to getting you ready for a game, and what you eat afterwards can make or break your recovery. Try these game strategies during your next soccer game and pay attention to how you feel and how you play. Stay tuned for more game days and nutrition strategies.

1. Barnes KA, Anderson ML, Stofan JR, et al. Standard parameters of sweat rate, sweat sodium concentration, and sweat sodium loss in athletes: Development and evaluation of sports. J Sports Sci. 2019;37(20):2356-2366. doi:10.1080/02640414.2019.1633159
2. International Olympic Committee. Nutrition for athletes: a practical guide to eating for health and performance. https://library.olympics.com/Default/doc/SYRACUSE/74010/nutrition-for-athletes-a-practical-guide-to-eating-for-health-and-performance-based-on-an-internatio? _lg=en-GB