Each of us wants our best performance on league match day. But in the second half, many players often lose their strength after 70 minutes. In today's blog post, you can find out where the causes can be found and how you can change this in the future.
To understand how you can improve your running performance in the game yourself in the future, all you have to do is empathize with your body. Your body is exposed to heavy physical stress during a competitive game. Countless times, the most diverse muscles in your body, especially the legs, have to be contracted (contracted).
For this process, your body needs a type of “fuel,” the molecule ATP. The breakdown of adenosine triphosphate (ATP) releases energy for work in the cells.
Since the amount of the molecule stored in the muscle is very low, the energy required to restore it is obtained from the stored carbohydrates and thus uses up the glycogen in your muscle stores.
Since your ATP supply is very small and used up quickly, your body constantly produces new ATP from the stored carbohydrates and thus empties its glycogen stores.
If you have understood this very simplified explanation, then it is now clear to you how you can optimally prepare your body for the 90-minute load ahead of it and the second half.
Of course, your body can also use other sources of energy, such as fat or protein. Die carbs However, they are by far the fastest and most effective energy sources available to you.
The reason is the typical soccer exercise intervals, which are very different from pure endurance sports such as marathon running.
It is important for me that you understand that the longer your body has enough glycogen in its muscle stores, the longer it can use the optimal energy source for it, especially in the second half.
Carbohydrates are virtually the main energy suppliers during your soccer game, providing around 65 — 70% of the required energy. The glycogen stores of a trained athlete are exhausted by up to 90%; at high temperatures or a poor diet, they are quickly completely emptied.
This then results in a significantly noticeable drop in performance at the end of the game. This can be proven in particular on the basis of a study by Swedish scientist Bengt Saltin.
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But how could he prove that? He left a team (Group 1) that the week before with a highly carbohydrate-heavy diet plan had supplied, faced a second team (Group 2) that had eaten as part of a normal mixed diet.
In Group 1, both before and after the game, as well as during the half-time break, a higher glycogen concentration be measured in muscle memory. The results were also consistent with the recorded mileage.
Group 1 covered just under 6 kilometers in each half, Team 2 only 5 km in the first half and only four in the second half. Even the Proportion of running distance traveled in a sprint was significantly higher in Group 1 than in the low-carbohydrate team. The exact data was published by Springer Verlag in 2012 in a UEFA special supplement.
Interesting data on this topic can also be found in the professional soccer figures. According to soccer Bundesliga statistics, a total of over 50,000 goals have already been scored. In the first quarter of an hour, the ball was sunk in the net just over 6,000 times; in the minutes of the game between the 76th and 90th minutes, over 10,000 goals were scored.
If you divide the 90-minute game time into 5-minute corridors, it can be stated that more goals were scored in each 5-minute interval than in the previous one. By far, the most hits are scored between the 85th and 90th minutes, with over 4,000 contributions being recorded here alone. But what is the reason for that?
A simplified result of this statistic is that with As the playing time progresses, the number of goals scored increases. But what conclusions can be drawn from this insight and how can you achieve an advantage for yourself and your team as a result?
The player's steadily declining performance is primarily responsible for this phenomenon; as a result of the declining strength, he is making deficiencies in the technical and tactical area.
In simpler terms, you could say that a tired player makes more mistakes. The emptying of muscle stores is therefore directly related to the onset of fatigue.
Use this knowledge in the future and prepare your body optimally for the demands of the second half.
1 hour: water, coffee, tea, cola, energy bars with carbohydrates, amino acids
2 hours: milk, yogurt, rice, trout, white bread, tender vegetables, banana, energy bars with proteins
3 hours: mixed bread, cookies, potatoes, pasta, apples, eggs, beef, chicken, vegetables
4 hours: sausage, ham, turkey, roast veal, pork, nuts
5 hours: roast poultry, game meat, legumes, fries
6 hours: bacon, herring, mushrooms, tuna
7 hours: oil sardines, eel, pork knuckle
If you want to get off to a good start with this know-how and a perfect training program, then we have just the thing for you: the Game changer.
With our training program, you can protect yourself from injuries in the long term, take your performance to a whole new level and play the best season of your life.
Find out how you can optimally build muscle or lose fat mass through the perfect diet. Our plans are tailored to your particular season phase, so that the program can be perfectly combined with your soccer rhythm.
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