Before the game, make sure you eat an easily digestible, carbohydrate-rich diet and avoid fatty and high-fiber foods! At high temperatures and when you lose a lot of sweat, it is also important that you are sufficiently hydrated and take in enough electrolytes. Targeted performance optimizers can also have a positive effect on performance and regeneration.
Pay attention to regular liquid intake by means of electrolyte drinks and energy intake from carbohydrates. However, there should be no feeling of fullness. The last main meal is around 3-4 hours before the start of the game.
A regular intake of fluids, carbohydrates and electrolytes is crucial for sustained optimal performance. Highly dosed sports drinks and concentrated energy gels are ideal for this. The individually and situationally varying recommended intake of carbohydrates is between 60-90 g per hour.
The first 30 minutes after exercise are crucial for rapid regeneration and effective training adaptation. Balance your fluid and electrolyte balance as quickly as possible and provide the first energy replenishment, even if you don't feel hungry yet. Pay attention to quickly available, around 25 g of high-quality proteins and carbohydrates as needed.
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