Evidence · Football nutrition
Football nutrition is not general healthy eating. It is periodised fuelling against a fixture list, measured in grams per kilogram and millilitres per hour. These are the mechanisms behind the targets UseCoach sets.
01 · Strategic fuelling
Match play continuously depletes muscle glycogen. Without precise carbohydrate loading those tanks run dry and output falls off a cliff. The protocol is exact macro-targeting — around 2 grams of easily digestible carbohydrate per kilogram of body weight before a match for outfield players — with fat and fibre kept low so the player still feels light.
PRE-MATCH CHO 2.0 G/KG · LOW FAT · LOW FIBRE
02 · Recovery
How fast muscle cells repair is a nutrition decision. Sodium-rich rehydration combined with post-session protein and whole-food carbohydrate — staples like sea bass, rice and fresh fruit — stabilises blood sugar and suppresses the inflammatory response that drives prolonged soreness and raises injury risk.
POST-SESSION PRO + WHOLE-FOOD CHO · SODIUM-RICH FLUID
03 · Hydration
The body is 60 to 65 percent water, and a deviation of just 2 percent in body mass through fluid loss measurably impairs cognition, focus and mood — the exact qualities that decide split-second choices on the pitch. Rehydration starts on waking: 500 to 600 ml inside the first 60 minutes of the day. After a match, players replace 150 percent of the weight lost through sweat to restore fluid and electrolytes.
WAKE +60 MIN · 500–600 ML · POST-MATCH 150% OF SWEAT LOSS
04 · Philosophy
Even in environments with limitless resources the method stays food first, supplement second. The focus is relentlessly on the fundamentals: energy balance, energy availability, minimally processed whole foods and hydration. Master those and body composition, immunity and hormonal health follow without chasing industry hype.
ENERGY BALANCE · AVAILABILITY · WHOLE FOODS · HYDRATION
Hydration is not just cramp prevention. It regulates cardiovascular efficiency and neurotransmitter function, which is what allows sustained focus under physical stress.