As a performance nutritionist, I’ve worked with athletes from a range of sports—but footballers, in particular, often benefit from understanding how different types of carbohydrates impact energy and recovery.

One of the most valuable tools we use to tailor fuelling strategies is the Glycaemic Index (GI). It’s not about “good carbs vs bad carbs”—it’s about timing the right carbs for the right purpose, whether that’s to fuel a match, sustain energy through 90 minutes, or recover effectively for the next session.

What Is the Glycaemic Index?

The Glycaemic Index is a ranking system (0–100) that tells us how quickly carbohydrate-rich foods raise blood glucose (sugar) levels.

• High GI foods (GI 70–100) are quickly digested and absorbed—causing a rapid rise in blood sugar.
• Low GI foods (GI 55 or less) break down more slowly, providing a gradual release of energy.

The reference point is either glucose (GI = 100) or white bread.

Why Does GI Matter for Football?

Football is a high-intensity, intermittent sport—players sprint, jog, walk, and accelerate over a 90-minute game. That means they rely heavily on muscle glycogen, the body’s stored carbohydrate.

By using GI strategically, we can:

• Maximise energy availability before matches
• Sustain energy throughout the game
• Accelerate recovery for the next match or training session

Timing Matters: Pre-Match, Half-Time, and Post-Match

Let’s walk through a real-world example of how I’ve applied this with a professional footballer.

Real-World Example: Match Day Nutrition Using GI

Player profile:

• 26-year-old professional central midfielder
• Saturday 3:00 PM kick-off
• Wants to optimise energy levels and reduce post-match fatigue

24–36 Hours Before: Carb Loading with Mixed GI

We start building glycogen stores the day before the match with moderate and low GI carbs:

• Banana and cinnamon overnight oats (Breakfast)
• Rivita low fat cheese and cucumber (Snack)
• Sweet and Sour Chicken with brown rice (Lunch)
• Greek yogurt with mixed fruit melody (Snack)
• Wholemeal pasta Arrabiata (Evening Meal)
• Frequent meals every 2–3 hours

This ensures high muscle glycogen stores heading into the game.

Match Day – 3-4 Hours Pre-Kickoff: Low to Moderate GI Focus

Pre-match meal at 11:30 AM
We want sustained energy release and to avoid any GI distress or energy crash.

Example meal:

• Grilled chicken breast (tomato & Herb Sauce)
• Basmati rice (moderate GI)
• Steamed carrots and green beans
• A drizzle of olive oil
• Small banana or half a fruit smoothie

This combo provides around 100g carbs and some lean protein, with low fat and fibre to support digestion.

60–90 Minutes Pre-Kick off: Higher GI for Top-Up

Now we shift to easily digestible, higher GI carbs to top up blood glucose before kick-off.

Options we’ve used:

• A white bagel with honey
• A ripe banana
• Lucozade or SIS Gel
• SIS Beta-Fuel Chew
• Rice Krispie Square
• Carb Shot (Nutrition X)

Some players prefer caffeine here like drinks or gum depending on individual tolerance.

Half-Time: Maintain Energy with High GI

During matches, digestion is limited, so we use quick-release carbs in liquid or easily digestible form.

Typical options:

• Half-time sports drink (6–8% carb concentration)
• Jelly sweets (Haribo star mix)
• Carb Shots (Nutrition X)
• SIS Gels
• Dextrose tablets
• Jaffa Cakes

This helps delay fatigue and support second-half performance, especially in high-tempo games.

Post-Match (0–60 Minutes): Rapid Recovery with High GI

Recovery starts the minute the final whistle blows. The goal is to replenish glycogen quickly and kick-start muscle repair.

Example post-match recovery snack:

• Recovery shake with 1.2g/kg body weight of carbs and 20–25g whey protein
• Katsu Chicken curry with white rice 0–2 hours post-match
• Fruit juice & white bread sandwich to boost GI 3-4 hours post game

This strategy is even more crucial when there’s another match within 48–72 hours (e.g., midweek fixtures).

Summary: How to Use GI in Football

Timing	GI Type	Example Foods
24–36 hrs before	Mixed GI	Pasta, oats, potatoes, fruit
3–4 hrs before match	Low/Moderate GI	Basmati rice, sweet potato, wholemeal bread
1 hr before match	High GI	White bagel, jam, banana, sports drink
Half-time	High GI	Jelly sweets, energy gels, isotonic drinks
Post-match (0–1 hr)	High GI + Protein	Recovery shake, white rice, fruit juice

Final Thoughts

The Glycaemic Index is a powerful tool—not to label foods as good or bad—but to optimise timing and function. For footballers, matching GI to training and match demands can support:

• Better energy availability
• Reduced risk of mid-game fatigue
• Faster recovery between sessions or fixtures

If you’re a footballer (or work with one) and want to refine your fuelling strategy, don’t hesitate to reach out. Nutrition is one of the most effective—and overlooked—ways to elevate performance.