YorkieFit

Nutrition & Match-Day Fuel

At 70+, I’ve learned that nutrition is every bit as important as training. What you put into your body directly shapes how you perform on match day, how quickly you recover and even how much you enjoy the game.

Over time, I’ve worked out a simple framework built around macros (protein, carbs, fats) and adjusted it for:

• Match Days
• Post-Match Recovery
• Training & Maintenance
• Stealth Days (to lose weight steadily)

⚽ Match Day

On match days, the goal is energy + focus without heaviness.

• Carbs are slightly higher (to fuel 60–90 minutes).
• Protein is steady (to prevent muscle breakdown).
• Fats are kept lighter (too much slows digestion).

Example balance:

• Protein: 25–30%
• Carbs: 45–50%
• Fat: 20–25%

Typical meals:

• Breakfast: eggs on wholemeal toast + fruit
• Pre-match: banana, electrolyte drink
• Post-match: protein shake + balanced meal (chicken, veg, rice or pasta)

🔄 Post-Match Recovery

The body needs repair + rehydration.

• Protein slightly higher (muscle repair).
• Carbs moderate (restore glycogen).
• Plenty of fluids & electrolytes.

Example balance:

• Protein: 30–35%
• Carbs: 35–40%
• Fat: 25–30%

Typical meals:

• Recovery shake within 30 mins
• Chicken/fish with veg and potatoes
• Yoghurt with fruit & seeds

🛠 Recovery Days (non-match but still training)

Here I keep things balanced to maintain energy while helping the body repair.

• Protein steady (30%).
• Carbs moderate (40%).
• Fats steady (30%).

Think whole, simple foods: lean meats, fish, eggs, pulses, veg, fruit, nuts, seeds.

🥷 Stealth Days (steady fat loss)

If I’m aiming to drop a few pounds, I use “stealth days.”

• Keep protein high (to preserve muscle).
• Drop carbs slightly.
• Keep fats healthy but moderate.

This creates a small calorie deficit without feeling starved. Over weeks, it chips away at weight while maintaining strength.

Example balance:

• Protein: 35–40%
• Carbs: 30–35%
• Fat: 25–30%

⚖️ Maintenance Days

These are the days where I’m not chasing weight loss — I’m holding steady, fuelling well and letting the body settle.

• Balanced split (around 30/40/30 for protein, carbs, fats).
• Plenty of hydration.
• No extremes.

These days prevent burnout and keep the system ticking over.

📝 Final Thought

Nutrition isn’t about restriction — it’s about matching fuel to your body’s needs. By listening, tracking, and adjusting, I’ve managed to keep playing international football into my seventies.

If you want to try it yourself, start simple: track your protein, carbs, and fats, and line them up with what your body is asking for on match days, recovery days, and stealth days. Over time, you’ll notice the difference.