Warm up advice on different times of day.

[AndyLGR]

I play football twice a week, once on a Sun morning at 10.30am and once on a Weds at 8.15pm.

Before each game I warm up by doing 10 mins on my exercise bike before going to the match and doing 15 mins stretching and light running.

For the night football, I feel fine, full of energy and not tired.

However for the morning game my legs always feel achy, and I feel much more tired despite doing the same warm up.

Is there anything I should do differently when playing at this earlier time in the morning?

[physio.smith]

There are a few things worth considering...it may not be down to your warm up...

At different times in the day your blood sugar levels will differ, depending on what you have eaten. At the end of the day the chances are that you have been steadily putting calories in all day. First thing in the morning you are likely not to have eaten for 10 hours or so, then eaten and played.

The type of food you eat is also important, look at what you eat a couple of hours before a game and compare carbohydrates, proteins etc.

Fluid levels / hydration status can play a part, you again are less likely to be as hydrated first thing (may also have been out the night before...alcohol dehydrates the system).

In the morning you are likely not to have moved around as much and thus may need a longer warm up period.

Static stretches are not always the answer...biking is a good started, then often more activity, high knees, bum flicks, simulating hurdling type activities can be useful...followed by more specific drills.

Hope this helps a bit

[AndyLGR]

Thanks for the advice.

For the morning game I get up a couple of hours before and just have a light breakfast, (some cereal), and then drink something like a lucozade or a litre of water.

For the games in the morning then - ideally what should I be eating and how long before I actually play should I have something to eat?

[physio.smith]

Without going back to the books I couldn't tell you what would be the ideal to eat, but you may find slower releasing carbs. get you further through the game...those that are found in porridge or whole grain cereals. Sugary or refined cereals are likely just to give you an initial energy boost.

I used to play a lot of rugby on a sunday and found that pasta (often with tuna) kept me going longer through a game before fatigue set in...that or a banana on some porridge.

May be take note of what you eat / drink / how active you are on a daily basis and compare the 2 times of day you play. You may find vast differences in what you eat / drink on say mon / tues prior to playing wed., compared to fri / sat prior to playing on sun.

[AndyLGR]

Much appreciated - thanks very much

[physio.smith]

Your welcome.