Soccer players hit the wall late in matches because they run out of fuel. The 4-2-1-0 protocol times your eating: a full meal 4 hours before, a carb snack 2 hours before, electrolytes 1 hour before, and another snack at halftime. Thousands of athletes use it.
Soccer athletes, if you are hitting the wall at the end of your game where you feel like you're running through concrete, then I need you to follow the 4-2-1-0 strategy. I have had thousands of athletes do this before the game, and I promise you it'll get rid of that wall. 4-2-1-0. 4 hours before your game, you want a full meal— high carb, moderate protein, moderate fat. 2 hours before your game, you want a high carb snack. This is going to top your energy stores off. 1 hour before your game, you want to be sipping on electrolytes, like 500 milligrams of sodium with fluids. And then during the game, you also need to be fueling your body, so a high carb snack at halftime is perfect. Screenshot this right here and implement it in your next game.
