Had to play two matches in one day, right nutrition??
I had to play two soccer matches on Sunday. This is 3 hours of intense exercise. I play centre field (most running). There was 2.5 hours between games.
Here is the nutrition plan I followed, do you think I avoided losing much muscle
8.45am 30g carbs, 30g whey
10am Isotonic sports drink
10.45am Kick Off match 1
12.30pm Match 1 finished
12.35pm 30g carbs, 25g whey, 5 g creatine, 10g glutamine
1.30pm Beans + 2 slices toast
2.30pm 30g carbs, 25g whey, 5 g creatine, 5g glutamine
3.00pm Kick Off match 2
4.45pm Match2 finished
4.50pm 30g carbs, 25g whey, 5 g creatine, 10g glutamine
5.30pm Banana, Turkey and Cheese sandwich
6.30pm Turkey and Cheese sandwich
8.30pm 2 breasts chicken + rice (bottle of bud)
11.30pm 40g Casein, 22g Carbs
Up monday at noon, day off
It's a Republic dammit!
as long as you met your goals for the day for protein/carbs/fat if you have any and/or hit your goal calorie intake, you should be good to go.
one soccer game will not destryo 20 lbs of muslce that you have tried to put on over your entire life.. play 24/7 without eating at all.. then we have a problem
confused by simplicity
That does not look like many total calories for the day, but then again I do not know your weight and bf%. The timing of your meals and shakes looks fine, but I would have probably increased the amount of total carbs consumed around the two games. The diet also lacks any significant source of fat, which could have been included with some of your evening meals.
The comments I made above do not mean that I think you lost muscle, since we are only referring to one day.