Team Sports - Soccer

Team Sports - Soccer

Becoming a better player - Nutritional Advice

Team sports such as football require stamina as much as technical skills and talent. Whether you’re fighting to make it to the first team or trying to safeguard your place on the pitch, hard work is essential if you want to improve your game. A strict training schedule and a healthy diet will help you accomplish your goals.

Stamina, agility and speed

Whether playing in a title show-down or battling hard to stay in the game, all players have one thing in common: they want to win every match. Teamwork, agility and speed are among the prerequisites for success, not to mention stamina – for example, did you know that professional footballers run up to 13km each game, 800 to 1200m of which are short sprints?

Maintaining intensity

A training session or match can be really exhausting. To prepare your body for such intense physical activity, a healthy diet is essential. The nature of many team sports – endurance combined with short bursts of energy – requires mainly phosphocreatine and anaerobic energy sources (energy that can be produced without using oxygen).

Are you unsure about the right foods to eat? Are you looking for ways to change your eating habits so you can become a better player? Etixx products have been developed by a team of scientists who work closely with world class athletes to guarantee the best results. A specific diet plan suited to boosting these energy stores will help to sustain your energy for the full match.

How the advice is built up

How the advice is built up

Each athlete has its own requirements based on its goals, current physique, experience with sports nutrition and specific complaints.
Besides these personal influences, there are similarities found across football players.
Based on these findings, we created 2 levels of advice:

  • Essential advice: which is recommended for each half marathon runner no matter which level or personal needs.
  • Advanced advice: made for those who are ready to go to the next level and are aiming for challenges which are just within their reach.
Daily support

Daily nutrition support for football players

Support

Regular exercise increases the need for vitamins and minerals. Supplementation is a convenient way to consume essential nutrients and is highly recommended.

Magnesium 2000 AA
  • Contributes to normal functioning of the muscle and to a reduction of fatigue
  • Amino acid (AA) chelated mineral for better absorption
  • Delicious orange flavour

Usage: 4 weeks in advance, 1 tablet per day in 200 ml water.

Multimax
  • High dose of vitamins, minerals and trace elements.
  • Balanced composition for athletes
  • Amino acid (AA) chelated minerals for better absorption

Usage: 4 weeks in advance, 2 tablets a day.

Before

What to eat and drink before a training

Energy Bar
  • With carbohydrates for a prolonged fuelling
  • Can be used as a snack rich in carbohydrates
  • Low in fat and fibre and therefore easy to digest

Usage: 1 Energy Bar up to 60 minutes in advance

During

How to make sure you fuel up during a training or match

Performance in prolonged exercise is reliant on the availability of muscle glycogen and therefore it can be important to take on carbohydrates during exercise to replenish fuel stores. If no carbohydrates were consumed during prolonged or intense efforts, muscle glycogen stores would be depleted after ~90min. The amount of carbohydrate you should take during exercise depends on the length of the session or event.

  • Exercises < 1 h(15): not necessary to consume carbohydrates during exercise . 
  • Exercises 1-2 h: 30 g carbohydrates per hour exercise. 
  • Exercises 2-3 h: 60 g carbohydrates per hour exercise. 
  • Exercises >2.5-3 h: up to 90 g carbohydrates per hour exercise.

Isotonic
  • Ideal isotonic thirst-quencher
  • For optimal hydration (electrolytes & fluid) and fuelling (carbohydrates)
  • PH-neutral for better stomach tolerance

Nutritional Energy Gel
  • Unique tri-phase sugar combination
  • Quick energy boost (after approx. 10 min.)
  • Also a prolonged effect

Training Day

How to recover after a training or match

Recovery Shake
  • With high-quality proteins for fast recovery 2
  • With ‘fast’ sugars for optimal replenishment of muscle glycogen
  • Rich in vitamins
  • Alternative: Recovery Sport Bar + 500 ml water

Recovery Bar
  • With high-quality proteins for fast recovery 2
  • With ‘fast’ sugars for optimal replenishment of muscle glycogen
  • Rich in vitamins

Competition Day

Advanced plan

Made for those who are ready to go to the next level and are aiming for challenges which are just within their reach.

Carbo-Gy
  • Balanced energy drink that supplies carbohydrates in high doses
  • Added vitamins (B1 and B2) which support energy production
  • 24h before race: Aim to ingest up to 10g carbs / kg body weight / day
  • Evening before or morning of the race:70g in 500ml of water

Ginseng & Guarana Energy Gel
  • Energy gel with natural caffeine + vitamin C for an extra energy boost 3
  • 1 gel / h exercise

Isotonic Energy Gel
  • With electrolytes, ideal during high temperatures
  • 1 gel / h exercise or as isotonic drink: 1 gel in 350 ml water

Beta Alanine Slow Release
  • When practising sports at a high intensity for a longer period
  • Loading phase: min 4 weeks before peak performance 3.2 g / day (2x2 tablets)

Chondro Gluco
  • For a good functioning of the joints
  • 1 tablet / day for 4 weeks

HMB
  • With protein, reducing muscle breakdown, support muscle building after exercise and accelerate muscle recovery
  • 2 tablets in the morning, 2 tablets in the evening for at least 2 weeks

Creatine 3000
  • Improves sprint speed and explosiveness
  • 4 tablets / day (=3g), for 8 weeks
  • After a supplementation period, stop supplementation for 4 weeks

High Protein Shake
  • With high quality proteins for optimal muscle growth
  • > 95% pure Whey Isolate
  • No carbs, fat and salt added
  • Ideal during preparation or to support weight control

The nutritional and supplementation advice on this website is based on today’s publicly available scientific information. Please note these recommendations are not completely individualised. Despite our care to always be aware of the changing scientific knowledge in the field of nutrition and food supplements the product information provided is not intended nor is it implied to be a substitute for professional nutritional or medical advice, diagnosis or treatment. Always seek the advice of your nutritionist or other qualified healthcare professional prior to starting any new product or supplement or with any questions you may have regarding a medical condition. Etixx assumes no liability for the information and data contained in the service or arising out of reliance on any recommendation made by the site. Therefore, we can’t take any responsibility for the accuracy of the content.