The atmosphere at an Indonesian national team match in the stadium is truly irreplaceable. Tens of thousands of fans sing nonstop, stand throughout the entire game, and even jump in unison when the Garuda scores a goal. However, behind all that euphoria, your body is working harder than usual.
From the trip to the stadium, waiting in line to get in, walking quite a distance, to standing for nearly two hours—all of this can drain your energy. That’s why maintaining your stamina before and during the match is something you shouldn’t overlook.
1. Don’t Leave on an Empty Stomach
Many fans choose to leave early to avoid traffic jams or long lines. Unfortunately, some end up skipping meals.
In fact, your body needs sufficient energy to stay energized throughout the trip until the match ends. Choose a meal with a combination of complex carbohydrates, protein, and vegetables a few hours before leaving so that energy is released gradually.
2. Make Sure to Stay Hydrated
Cheering throughout the game, hot weather, and the crowded stadium can cause the body to lose fluids more easily.
Be sure to drink water before leaving and stay adequately hydrated throughout the day. If stadium rules allow you to bring a water bottle, take advantage of the available refill stations. Avoid waiting until you feel thirsty, as that’s an early sign that your body is starting to become dehydrated.
3. Wear Comfortable Clothing
Choose lightweight clothing that wicks away sweat easily. Comfortable shoes are also important because you’ll likely have to walk quite a distance from the parking lot or public transportation to the stadium entrance.
With the right clothing, your body won’t tire as quickly, even if you have to stand and move around throughout the game.
4. Consume High-Quality Protein Before You Go
In addition to carbohydrates, protein helps you feel full longer while supporting muscle mass maintenance during physical activity.
Fish is a high-quality, easily digestible source of protein. Tilapia, for example, contains 19.52 grams of protein, 2.03 grams of fat, and only about 105.79 kcal of energy per 100 grams. Tilapia also contains vitamin D and potassium, which play a role in various bodily functions, making it a suitable part of a balanced diet before engaging in prolonged physical activity.
When choosing tilapia products, ensure they come from producers who practice responsible aquaculture and maintain product quality from the farming process all the way to the consumer.
Regal Springs Indonesia farms tilapia in natural lakes without the use of antibiotics or preservatives, using an integrated farming system that prioritizes quality, traceability, and sustainable practices. To learn more about Regal Springs Indonesia’s farming process and commitments, visit https://regalsprings.co.id/tilapia-kami/
5. Get Enough Rest the Night Before
Night games often end quite late. If you’re already sleep-deprived from the start, you’ll feel tired more easily while at the stadium.
Aim to get 7–9 hours of sleep the night before so your body is in top condition when cheering on the national team.
6. Don’t Forget a Light Warm-Up
Before walking long distances or standing for extended periods, do some simple stretches for your legs, calves, and shoulders for a few minutes. This helps reduce soreness after the game is over.
Support Garuda by Staying in Top Shape
Watching the Indonesian national team play live is an exhilarating and emotional experience. However, to ensure the moment remains enjoyable until the final whistle blows, make sure you’re physically prepared.
Start by eating nutritious meals, staying hydrated, choosing high-quality protein, wearing comfortable clothing, and getting enough rest. With your stamina maintained, you can sing, cheer, and give your best support to Garuda for the full 90 minutes.
