The best diet for Football Players: Fuel Your Football Dreams

Health & FitnessSports NutritionSports Performance

Jun 24

The best diet for Football Players: Fuel Your Football Dreams

Is the UEFA Euro 2024 season inspiring you to begin your football playing journey? Whether you're just starting your football-playing journey or a seasoned training athlete, the UEFA Euro 2024 season is bound to ignite your passion for the beautiful game. Here's your guide on how the best diet for football players can supercharge your training.

Fuel Up for Future Fame

Nutrition plans for aspiring footballers should be built around two key elements, says our Chief Health Coach, Abigail Ajgarni:

Lean proteins for muscle repair and recovery: Protein is the building block of muscle, so include lean protein sources in every meal and snack. Think chicken breast, turkey, fish, eggs, beans, and legumes.
Carbohydrates appropriately timed for fuel: Carbs are your body's primary source of energy during a match. Focus on complex, unrefined carbs that provide sustained power, like whole grains (brown rice, quinoa, whole-wheat pasta and bread), starchy vegetables (sweet potatoes, regular potatoes, peas), and fruits (bananas, berries, apples). These complex carbs release glucose slowly, keeping your energy levels consistent throughout your training and matches.

Building Your Strength

While protein is king for muscle building, don't forget about healthy fats! They play a crucial role in:

Regulating hormones: Balanced hormones are essential for overall health and performance.
Maintaining cell health: Healthy fats contribute to the proper functioning of your cells.
Keeping you satisfied: Fats help you feel fuller for longer, reducing cravings and aiding in portion control.

Fueling with the Right Fats

Football players need fat, but the key is choosing the nutritious kind. Avoid excessive saturated and hydrogenated fats, which can increase your risk of heart disease and unwanted weight gain. Moderation is key!

Here's how to incorporate healthy fats into your diet (aim for 1-2 servings per meal):

Fatty fish: Salmon, tuna - excellent source of omega-3 fatty acids with anti-inflammatory benefits.
Nuts and nut butters: Almonds, walnuts, chia seeds - provide healthy fats, fiber, and essential nutrients.
Seeds: Packed with healthy fats, fiber, and protein.
Lean meats: Opt for lean cuts like chicken breast or turkey for protein and a moderate amount of healthy fats.
Dairy: Choose low-fat or fat-free options like yogurt or Greek yogurt for protein and a touch of healthy fats.
Avocado: Rich in monounsaturated fats, potassium, and fiber.
Olive oil: A great source of healthy fats for cooking and salad dressings.

Pre-Game Power Meal

The pre-game meal sets the stage for your performance. Focus on easily digestible carbs and a moderate amount of protein 3-4 hours before you hit the field. Some suitable pre-game meal ideas can include:

Wrap or sandwich with chicken and salad: This option provides a good balance of lean protein and complex carbs.
Bowl of muesli with yogurt and berries: Muesli offers complex carbs and fiber, while yogurt and berries add protein and antioxidants.
Pasta with beef mince in tomato-based sauce: Opt for whole-wheat pasta for sustained energy, and alternate proteins such as egg, chicken, paneer or sprouts.
Pumpkin soup served with bread rolls: Pumpkin soup is a great source of complex carbs and vitamins, while whole-wheat bread rolls add more carbs and fiber.
Chicken stir-fry with rice or quinoa: Chicken provides protein, while rice or quinoa offers complex carbs. Vegetables in the stir-fry add essential vitamins and minerals.

Hydration is Your Hero

Water is your best friend, both on and off the field. Aim for at least 2-3 litres of water daily, increasing intake around training sessions and games.

Recover Like a Champ

Refuelling after a match is vital for muscle recovery. Aim for a meal with a 3:1 ratio of carbs to protein within 30 minutes of finishing practice. Examples include:

Grilled chicken breast with brown rice and roasted vegetables
Salmon with quinoa and steamed broccoli
Protein smoothie with banana, Greek yogurt, and spinach

Need Help Upping Your Game?

While this article provides helpful tips on the best diet for football players, you might need to consult with a diet expert. For a diet plan tailored to your needs, consult a diet expert specialising in creating sustainable, healthy eating habits based on your age, training intensity, goals, and dietary preferences.