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Due to the nature of the game at expert levels, quite a few substitutes are out there for selection at several occasions. These players are necessary to load up on fluid and carbohydrates in the identical manner as those starting the match. Nevertheless, if they play only a few minutes or not at all, then it is strongly advisable not to engage in the high CHO consuming techniques outlined above. Rather, these players should really concentrate on low carbohydrate, higher protein foods each in the altering area and for their post-match meal. Failure to do so over repetitive matches is probably to lead to increases in body fat due to the conversion of the excess CHO ingested into fat. Table four under delivers some suggestions for foods and drink to consume post-match. It is well recognised that eccentric activities (such as involved in soccer) result in a lowered capacity to replenish muscle glycogen shops [14,24,103,104]. It is vital for that reason, to make certain adequate CHO intake happens on MD-1 (hopefully with a reduced training load) to maximise muscle glycogen stores.

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