Why Your Sprint Training Comes Too Late
Most clubs train speed only when players already need to be fast. On the window of opportunity almost everyone misses.
Jonas Reinhardt · July 28, 2026
All insights
Competition Day Starts 48 Hours Earlier
The pasta dinner the night before is folklore. The decisions that really affect performance are made much earlier.
Aylin KayaNutrition Scientist · June 2, 2026
If you only think about energy stores the night before, you're too late. Muscle glycogen fills over 24 to 48 hours, not over a single plate of pasta.
The two days before
From 48 hours before kickoff, three things matter: more carbohydrates than usual, familiar foods, and consistent hydration. Experiments are banned here.
The morning decides how your stomach feels
The last big meal comes three to four hours before the start; after that, only small snacks. If nerves kill your appetite, plan liquid alternatives instead of showing up hungry.
Takeaways.
- Start carb loading 48 hours in advance
- Never try anything new on competition day
- Last big meal three to four hours before the start
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