For 1A and 1B soccer players, how do you set up their performance nutrition to get them ready for the match?
I usually was using Finibars, Workout Fuel or Plazma before and during the match, but listening your podcast that could change, because I noticed that their performance, if they are not too high excited, decrease a lot specially the first 30 minutes.
So 1A-1B nuts and meat before the match and using Finibars at the half time and plazma during the match, would be the best choice?
How do you work in his nutrition to refill well their muscles without imparing their neurotype for the match?
1A and 1B shouldn’t take carbs before they are “in the zone/activated”. Meat and nuts about 2 - 2:30 hours before a game (not in large amounts because of digestion). Tyrosine (1000mg) before the match, Surge Workout fuel at around the halfway point of the first half. Tyrosine (1000mg) at half-time with Finibar and Workout fuel again mid-point of the second half.
As far as macronutrients, would you use a 40 20 40?
Training days favoring 20% fats and 40% carbs during and post training
Rest Days favoring to 40% fats and 20% carbs towards the end of the day
Refeed after the match and/or when performance is decreasing