Preparation for a Football Match at 12:00 PM

Preparation for a match at 12:00 PM is not common in national team competitions. This is the time Spain will face Cabo Verde and then Saudi Arabia in Atlanta. The high heat in Georgia's capital at this hour is managed by playing indoors. However, the requirement to adapt the players' bodies remains, as they typically train at this hour but do not compete.

Marca consulted Itziar González, a nutritionist closely associated with top-level football, to outline the ideal scenario for a match under conditions similar to Spain-Cabo Verde.

Days Before the Match

The objective is to arrive at the match with glycogen stores fully charged. The recommendation is between 8 to 10 grams of carbohydrates per kilogram of body weight. For a player weighing around 78 kilograms, this equates to between 624 and 780 grams of carbohydrates throughout the day. Foods contributing to this goal include white rice, basmati rice, sweet potatoes, boiled potatoes, or rice or corn pasta.

Hydration is also planned in advance. The day before the match, specifically Sunday in this case, players should consume between 2.5 and 3 liters of liquids with sodium, not just water. The dinner before the match is crucial, serving as a significant energy source. A typical meal consists of rice or pasta, chicken or turkey, cooked vegetables, and olive oil.

Day of the Match

Breakfast is scheduled between 7:00 and 7:30 AM, including cooked oatmeal porridge, banana, honey, and an electrolyte drink. The goal is to achieve around 122 grams of carbohydrates. Between 9:00 and 9:30 AM, a critical food appears: beetroot. Approximately 140 ml of beetroot concentrate, or its equivalent, is recommended 2-3 hours before the match to increase nitric oxide production and improve oxygen delivery to the muscles.

In discussing electrolytes (sodium, potassium, magnesium, chlorine), each player's specific needs must be considered desde at least the day prior to accurately calculate timing (including warm-ups and breaks) to ensure proper absorption and avoid cramps and fatigue.

The last major fueling occurs about three hours before the match, consisting of white rice, chicken or turkey, applesauce, and electrolyte drinks, designed to fill energy stores without compromising digestion. In total, this meal should provide around 120-135 grams of carbohydrates and 35 grams of protein.

During the match, the priority is to ensure players do not experience thirst. They should hydrate during warm-ups, utilize hydration breaks, and replenish during rests. The focus should be on drinks that supply necessary electrolytes and carbohydrates rather than just water.