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<\/a><\/a>\nAccording to Herbalife\u2019s sports performance experts, what athletes eat and drink in the hours leading up to a match directly shapes how they perform on the field. Nutrition timing and meal composition in the hours before kickoff influence sprint speed, decision-making and the body\u2019s ability to sustain high-intensity effort from kickoff through the final whistle.<\/p>
\n\u201cThe 3.5 hours before kickoff are when an athlete decides what kind of second half they are going to have,\u201d said Dr. Krissy Ladner, Director of Sports Performance and Nutrition Education at Herbalife. \u201cGet the timing and composition right and the body has the carbohydrate, fluid and sodium it needs to compete from minute one.\u201d<\/p>
\nAs part of the \u201cFuel Like Ronaldo\u201d framework, Herbalife highlights the 3.5 hours before kickoff as a key fueling window. The recommended approach centers on a balanced plate composed of carbohydrates (about half the plate), fruits and vegetables (a quarter of the plate) and lean protein (a quarter of the plate), supported by 16 to 32 fluid ounces of fluid alongside the meal. The structure is designed to top off glycogen stores in the muscles and liver without leaving athletes feeling overly full at kickoff.<\/p>
\nCarbohydrates are the priority because they are stored in the body as glycogen and serve as a primary fuel source during high-intensity movements such as sprinting, jumping and rapid changes in direction. When glycogen stores are low, athletes may experience reduced endurance, slower decision-making and decreased overall performance.<\/p>
\nIn the 30 to 60 minutes before kickoff, athletes can top off energy stores with 30 to 60 grams of simple, easy-to-digest carbohydrate, electrolytes and 8 to 12 fluid ounces of fluid. A sports drink and a banana, a carbohydrate gel or a small granola bar with water are all workable options. This final top-up helps maintain blood sugar at the start of competition without weighing the athlete down. Foods higher in fat or fiber are best avoided in this window because they slow digestion and can cause stomach distress on the field.<\/p>
\nHerbalife also encourages athletes to avoid unfamiliar foods on match day and to rely on familiar foods that worked well during training. The no-surprises rule applies at every level: never try a new food or fueling product on match day. Consistency reduces gastrointestinal risk and helps athletes feel confident heading into competition.<\/p>
\nThe framework also clarifies a common misconception: heavy carbohydrate loading the night before a match is generally not needed for competitions lasting less than two to three hours, which includes a standard 90-minute soccer match. Consistent daily nutrition and a well-timed match-day routine matter more than any single pre-game meal.<\/p>
\nWhile these strategies are widely used by professional athletes, Herbalife emphasizes that they scale to any level. Recreational athletes, runners, cyclists and weekend players can apply the same 3.5-hour timing and the same plate composition principles. Portions adjust with body size and workload; the structure does not.<\/p>
\nThrough the \u201cFuel Like Ronaldo\u201d campaign, inspired by global sports icon Cristiano Ronaldo, Herbalife continues to translate sports nutrition science into practical guidance that helps individuals prepare, perform, recover and repeat.<\/p>
\nTo learn more about the campaign and fueling strategies, visit www.FuelLikeRonaldo.com<\/a>.<\/p> \nHerbalife is not affiliated with, endorsed by, or an official sponsor or partner of FIFA or the 2026 FIFA World Cup\u2122. All trademarks are the property of their respective owners.<\/i><\/p> \nAbout Herbalife Ltd.<\/b><\/p> \nHerbalife is a premier health and wellness company, community and platform that has been changing people\u2019s lives with great nutrition products and a business opportunity for its independent distributors since 1980. The Company offers science-backed products to consumers in more than 90 markets through entrepreneurial distributors who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle to live their best life.<\/p> \nFor more information, visit https:\/\/ir.herbalife.com<\/a>.<\/p>