We see it on a regular basis, the half time whistle is blown and lots of the team run into the huddle or changing rooms, crack open an energy drink or other ‘enhancement’ drink and gobble down a bar of chocolate. The result; players blowing out their arse 10 minutes into the 2nd half.
It’s a tough part of the preparation process. At half time you may not feel up to taking in much, but it’s vital you refuel and are ready to head into the second half like it’s the first minute. Professional sports teams have their own ideas and philosophies on half time nutrition. Some clubs give each player a non-fizzy Lucozade and a pack of Jaffa cakes! Perfect for glucose, sugar, carbohydrates and hydration.
Other clubs hand out fruit and water, and teams that are very well prepared will weigh a player before the game and then at half time, for every KG lost in bodyweight the player is advised to drink 1.5 litres of water to rehydrate.
Provided that the pre-game meal planning has been successful by half time, it should just be a case of a re boost and sufficient enough to re energise without sending you back onto the field feeling like you can’t move.
So what would be the perfect half time boost? I would advise a full bottle of still Lucozade, at least a further 250ml of water, a banana and orange. This combination provides the balance of rehydration, glucose, sugars and carbohydrates along with vitamins and minerals to aid in use of vital nutrients.