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World cup 2022: optimising nutrition at international football tournaments
FEATURE / DR. JULIEN LOUIS
It is well established that diet affects physical and mental performance of football players. Foods and beverages players choose in each meal and snack will influence their adaptation to training, their performances in match, and their ability to recover and reach their maximal potential. The team nutritionist should be aware of the nutritional requirements of performance in football so that food can be made available and bespoke nutritional strategies be implemented on a daily basis. Because every player is different, nutritional strategies for the team should also be adapted to individual training load, engagement in match (e.g. starters vs. non-starters, minutes played), positional roles, and individual characteristics such as anthropometry, food intolerance/allergy, preferences as well as philosophical or religious beliefs. These considerations are all the more important during an international tournament because of the increased physical and mental load put on players. As such, in this article we propose a series of practical advice that we hope will help practitioners to design and implement their team nutritional strategy for the next world cup in Qatar. We will purposefully focus on what we consider the top nutritional priorities for an international tournament, which are: preparing for match play (training and recovery days between matches), and peaking on match day (pre, during and post-match). Although a food first approach is favoured, we will also review the dietary supplements that present an interest during the competition. Finally, we will draw a list of practical recommendations.
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Preparing for the match
Match play in elite football is characterised by a variety of intermittent activities including walking onwards and backwards, changing direction, sprinting, jumping, striking the ball, and some contacts with opponents. Although low-intensity activities such as walking account for more than 70% of the duration of the games, they are interspersed with 150–250 short but intense actions which increase the metabolic demands. As such, the average relative intensity of a game represents 70% of maximal oxygen uptake, equating to an energy expenditure of 15-20 kcal/min or 1350-1800 kcal per match, in which carbohydrates (CHO) contribute to 60-70% of the total energy supply (Bangsbo et al. 2006). We also know that muscle glycogen stores (the form of CHO storage in the muscles) are depleted by ~50% after match play (Krustrup et al. 2006), which could be responsible for the decrease in performance (less distance covered, less highspeed running) classically reported in the second half (Mohr et al. 2003), along with other factors such as dehydration (Mohr et al. 2010), muscle damage (Krustrup et al. 2011), and mental fatigue (Smith et al. 2016).
National teams competing in the next world cup will play between 3 and 7 matches (depending on their progression through the competition) in 4 weeks, which corresponds to an average of 1 match every 4 days. In this configuration, preparing for the match mainly consists in optimising recovery and activation sessions between matches, leaving limited room for training for players who will play most games. Accordingly, energy expenditure is expected to fluctuate throughout the week according to the training schedule around matches. Therefore, the team nutritionist should liaise with coaches to ensure that dietary intake meets the demands of recovery days (low energy expenditure), training days (higher energy expenditure), and match days. Most importantly, because CHO are the primary fuel of performance in football, their intake should be periodised day-by-day and meal-by-meal according to the demands of the previous session (to allow recovery and adaptation) and that of the next session (to allow energy storage). A traffic light colour coded system can be used to facilitate the implementation of a periodised CHO dietary strategy throughout the days and weeks of the tournament (figure 1). For example, on recovery days with no training session CHO intake should be in the moderatemedium range (4-6 g/kg Body Mass, BM/day, amber colour in table 1), whereas on training days and the day before the match it should increase to a higher range (6-8g/kg BM/day, green colour in table 1) to promote glycogen storage. A low CHO diet (< 4g/kg BM/day, red colour) should not be implemented at any time during a period of congested fixtures such as a tournament to avoid inadequate glycogen storage before matches (Collins et al. 2020).
Match day
-Before match play- In match, performance is dependent on the amount of glycogen stored in the muscles and liver at the start of the game, exogenous CHO availability during the game, the hydration status, and gastrointestinal comfort. Accordingly, the pre-match diet (including breakfast, and/or last meal or snack) should meet these priorities. First, a high CHO diet the day before (6-8g/kg BM) should allow footballers to begin the match with high glycogen stores (Anderson et al. 2016). In the morning prior to the match, breakfast should include a medium-high (≥ 2g/kg BM) CHO intake according to the players’ appetite and preferences in order to optimise liver glycogen resynthesis, which can be reduced by up to 50% following the night (Nilsson et al. 1973). The last meal or snack should be served 3-4h before kick-off, with ~2g CHO/kg BM. Normal protein (PRO, 1.5-2g/kg BM/day evenly distributed
every 3-4h throughout the day) and fat (1-1.5g/ kg BM/day evenly distributed throughout the day) intake should be maintained and even slightly reduced in the last meal prior to the match to prioritise CHO ingestion and enhance gastro-intestinal comfort. Fibre intake should also be kept to a minimum to mitigate potential gastro-intestinal upset (e.g. reflux, bloating, discomfort) during the game. In practice, cooked and pureed vegetables and fruits, white flours, rice, poultry, or lean fish, should be preferred over raw vegetables and fruits, wholemeal cereals pasta/rice/bread, grains, and red meat or fat fish. Finally, drinking 5-7 mL/kg BM of water at regular intervals within the 2-4h prior to kick-off is recommended for optimising the hydration status, whilst avoiding excessive urine production and too many trips to the toilet area (Sawka et al. 2007).
-During match play, sweat loss is highly different between players (typically ranging from 0.5 to 2.5L/h) because it depends on a number of individual factors including body composition, tolerance to the environment, engagement during the game, and genetics (Baker et al. 2016, Sabou et al. 2020). It is well established that dehydration can alter negatively both physical and cognitive performance. As such players should drink regularly during warm-up, half-time, and potentially during the game depending on opportunities, to prevent a deficit greater than 2-3% of pre-exercise body mass. There is no evidence suggesting that sodium or other electrolytes should be added to the usual sport drink, as sweat sodium losses are highly variables between players, and a sodium deficiency is very unlikely in athletes. In addition (in the forms of gels, bars, or real food) or as part of the hydration strategy (in the sports drink), CHO should also be consumed at a rate of 30-60g/h during the match to avoid fatigue and even improve physical and cognitive performance. Practically, players can eat 30-60g/h after warm-up and at half-time to meet these guidelines (Collins et al. 2020). In the event of a tied score leading to a period of extra time (it represented 4 matches, and 6 matches in the 2018 and 2014 world cups, respectively), another 30-60g/h of CHO is recommended after the match in addition to regular fluid intake. Ingesting CHO and fluids at regular intervals until the end of the game is all the more important if the extra time period ends in penalty shoot-outs. Indeed, a direct negative relationship between dehydration and performance has been reported in many sporting activities requiring fine motor skills (e.g. Smith et al. 2016; Louis et al. 2018).
-After match play, the emphasis is on recovery with the goal to recover as quickly as possible so that players can benefit from more time to prepare for the next game. The objectives of post-match recovery can be gathered under the “4 Rs”, i.e. rehydrate, refuel, repair, and relax, whereby rehydration must start within minutes after the game, refuel takes place in a bi-phasic manner (within the 1st hour, and next 2-3 hours), repair which also takes place in a bi-phasic manner (within the 1st hour, and next meal 3-4h later), and relax which corresponds to nap or night sleep depending on match schedule. There is no specific guideline for rehydration post-match except that players should aim to recover 1.5x their body mass lost after the game. Regular intakes of water are therefore recommended within the hours after the game, until 1-2h before bedtime to avoid awakenings during the night to go to the toilets. Ingesting CHO rapidly after the game (~1g/kg BM in the 1st hour and for the 2-3h thereafter) is also crucial to replenish glycogen stores. Fluids (fruit juices, sugary drinks, shakes containing both CHO and PRO) and snacks in the form of finger food can facilitate the implementation of the recovery strategy as soon as in the changing room, and in transportation, through to the hotel. Fastrelease protein (20-25g of whey PRO) should also be included in the recovery snack delivered in the first hour after the match to initiate rapidly muscle repair and lower sensations of muscle soreness in the following days, followed by another 20-25g of PRO 3-4h after the match in the form a meal or PRO shake (Collins et al. 2020). It must also be noted that consuming
Table 1: Example of carbohydrate (CHO) periodisation throughout a week including two matches during a tournament, assuming all matches and training sessions are scheduled in the afternoon. MD, Match Day; MD-1, day before the match; MD+1, day after the match; MD+2, 2 days after the match. Green indicates that a high CHO meal/snack (≥ 2g/kg BM) should be consumed; amber denotes a moderate CHO meal/snack (~1.5g/kg BM); red denotes a low CHO meal/snack (≤ 1g/kg BM). Finally daily intake corresponds to the recommended total daily CHO intake.
Days MD-1 MD MD+1 MD+2 MD-1 MD MD+1
Physical load Activation, low volume
High intensity
Off/ recovery Recovery, light training Activation, low volume
High intensity
Off/ recovery
Breakfast 2g/kg 2g/kg 2g/kg 1.5g/kg 2g/kg 2g/kg 2g/kg
Lunch 2g/kg 2g/kg 1.5g/kg 1.5g/kg 2g/kg 2g/kg 1.5g/kg
During exercise 30g/h 30-60g/h before each half 0 30g/h 30g/h 30-60gh before each half 0
Post exercise snack 1g/kg 1g/kg/h for 2h 05g/kg 1g/kg 1g/kg 1g/kg/h for 2h 0.5g/kg
Dinner 3g/kg 2g/kg 1g/kg 1g/kg 3g/kg 2g/kg 1g/kg
Daily intake 8g/kg 8g/kg 5g/kg 5g/kg 8g/kg 8g/kg 5g/kg
Figure 1: Nutrition recovery path after the match (final whistle at 4pm) for players who played ≥ 75min..
PRO in adequate amounts in addition to CHO can enhance glycogen replenishment. Finally, a pre-bed snack (1-2h before bedtime) in the form of 25-30g of slow-release PRO (casein) is effective in stimulating muscle protein resynthesis during the night, thus contributing to muscle regeneration (Trommelen L et al. 2016). Because most players will be away from home for several weeks, it is also important to bring “comfort food” that they are familiar with so as to facilitate their consumption for an optimal recovery process. Figure 1 presents an example of recovery path from final whistle through to bedtime. In case of late games (after 8.00pm), rehydrating, refuelling, and repairing should remain the priority rapidly after the game, thus delaying bedtime. Therefore, players should be recommended to stay longer in bed the following morning, and the refuelling strategy should continue upon wakening.
Supplements that can be considered for a tournament
Although “a food first approach” is favoured, some dietary supplements may be considered to facilitate the implementation and adherence to the nutritional strategy, to support performance during match play, and to support recovery. It is important to recall that supplements do not replace a balanced diet, thus dietary principles presented above remain applicable on all occasions. When a supplementation is considered, supplements must be chosen with the highest rigour to preserve the players’ health and avoid the risk of contamination by prohibited substances that could lead to a doping violation. Only supplements analysed by third party programmes and benefiting from quality labels (e.g. “informed Sport” for the UK, “Kölner Liste” for Germany, and “NF EN 17444” for France) should be chosen. However, none of these programmes controls the presence of the active ingredient. For these reasons, the supplementation protocol and supplement itself (brand, manufacturer’s site, label) must be verified beforehand by the team nutritionist.
Supplements that present a proven interest for football players during a tournament are not numerous. A summarised list of these dietary supplements is presented in table 2, accompanied by recommendations for best practice, expected effects, and possible side effects (for more details, see Collins et al. 2020).
The supplements selected can: i. Facilitate the implementation and adherence to the nutritional strategy. For example, when ingesting real food proves to be impractical (pre and during match play, in transportation), when appetite may be suppressed (post-match), or when optimal nutritional recommendations would require ingesting big quantities of food. ii. Support performance during match play, i.e. by reducing muscle and mental fatigue. iii. Support post-exercise recovery, especially during the first hour after match play or training.
Take home messages for optimising players’ nutrition during a tournament
- Adopt a “fuel for the work required” approach (i.e. according to the demands of training and match play) whereby CHO are seen as the main energy provider before, during and after match. -Hydration is a top priority in the players’
Table 2: Dietary supplements with a proven interest for performance in football.
Supplement Expected effects
Energy providers
CHO drinks, gels, and bars Convenient supply of CHO to support energy and recovery needs for training and match play
Protocol
According to the “fuel for the work required” approach (see section 2 and 3)
Caffeine Reduction of muscle and mental fatigue, enhancing endurance, repeated sprint performance, and fine motor skills. 3-6mg/kg BM in the form of pill, powder, shot, or gel, consumed 60min prior to kickoff, or lower doses (<3mg/kg BM, ~200mg) consumed before and at half-time.
Possible side effects
Gastrointestinal issues (i.e. bloating, cramping, vomiting) when use inappropriately (e.g. big amounts, no habituation, new products)
Anxiety, nausea, insomnia. More serious side effects include tachycardia and arrhythmias.
Creatine Enhancement of repeated sprint performance, and training adaptation (strength, power, and muscle gain). Potential support of brain function too.
Recovery enhancers
PRO powders, bars, shots Convenient supply of PRO and essential amino acids to support recovery needs for training and match play.
Vasodilators
Nitrates
Acid buffers Limited evidence. Only a few studies reporting improved economy in endurance activities, and improved intermittent exercise performance.
β-alanine May improve high-intensity exercise and repeated performance. -Loading phase: 20g/day divided into 4 equal doses with food. -Maintenance phase: 3-5g/day in a single dose until the end of the supplementation period (e.g. end of tournament) Potential increase in body mass (+1-2kg) after the loading phase.
20-25g of whey protein within the first 30min after exercise and/or as a midday snack. + 25-30g of casein protein 1-2h before bedtime. Gastrointestinal issues (i.e. bloating, cramping, vomiting) when use inappropriately (e.g. big amounts, no habituation, new products)
500mg nitrates (beetroot juice is the most common form) consumed 2-3h before kick-off. Prolonged periods of nitrate intake (i.e. daily for >3days) may also be beneficial. Gastrointestinal issues, urine discolouration
~6g/day divided into 4-6 equal doses every 3-4h, with food. Skin rashes and/or transient paraesthesia (skin tingling)
diet and must be tailored to players’ needs according to their positional role, physical engagement, and individual characteristics (i.e. post-match body weight loss, heat acclimation level, sweating rate if known). - Optimising immediate post-match recovery (within the first 3-4h after the match) is crucial during a tournament to prepare for the next game. Water, CHO (~1 g/kg BM) and PRO (≥20g) should be consumed within the first hour after the game and CHO intake should continue for 2-3h thereafter. - Make foods and drinks available at key moments of training and recovery to facilitate optimal nutrition. - Bring comfort food (i.e. from the players’ home country) that players are familiar with so as to facilitate feeding at key moments of the competition (especially on match days). - Monitor body composition, perceived energy level, rate of perceived exertion, as well as hunger/satiety sensations and gastrointestinal sensations on a regular basis throughout the competition, to identify potential issues (e.g. inadequate energy or macronutrient intake, gastrointestinal issues) at an early stage. - Implement a “food first approach” that meets the dietary requirements of training and match play. - Consider dietary supplements (only batch-tested products by recognized thirdparty programmes) to: i. facilitate the implementation of the nutrition strategy (e.g. when time for eating is limited, food is not available, or the situation or environment is not conducive to eating real food); ii. raise the level of energy and concentration in match, iii. support post-exercise recovery. - Because players tend to not periodise spontaneously their dietary intake (CHO in particular) according to the training load, the team nutritionist should recall and implement sport nutrition daily during the tournament.
Take home recommendations
Dr Julien Louis
Fuel for the work
required, with CHO intake ranging from 4 to 8g/kg BM/day, according to training load Hydration is the
cornerstone of performance in football
Pre, During, Post match
and training
MD-1 MD MD+1MD+2 MD-1 MD MD+1
Water lost during
exercise must be assessed and replaced
Optimise post-match
recovery with water, CHO (1g/kg BM for 3h), and PRO (≥20g every3-4h)
Make foods and drinks
available at key moments of the day to facilitate optimal nutrition
Bring comfort foods
from home to increase adherence to nutrition recommendations, especially around match play Monitor body mass, hunger, satiety, gastrointestinal sensations daily to identify potential issues at an early stage
Implement a food
first approach to meet
the dietary requirements of training and match play
Supplement only on
purpose to meet specific performance objectives, using quality products tested by 3rd party programmes The team nutritionist should
recall and implement the
nutrition strategy daily, in collaboration with backroom staff and chef
Dr Julien Louis
Associate Professor in Nutrition and Exercise Physiology at Liverpool John Moores University. Former performance nutritionist of Liverpool FC, Lille FC, and the French Football Federation, currently advising AG2R-Citroën World Tour cycling team. -Affiliation: Research Institute for Sport and Exercise Sciences, Liverpool John Moores University, Liverpool, UK Email: J.B.Louis@ljmu.ac.uk;
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