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How to Eat Like a Pro Footballer: Top Nutrition Tips

How to Eat Like a Pro Footballer: Top Nutrition Tips

As a player who wants to play at the highest level, you know that your nutrition is essential to your performance on the field. You need to fuel your body with the right nutrients to have the energy, strength, and endurance required for the game.

Here are some nutrition essentials to help you perform at your best:

Hydrate Properly

Football is a high-intensity sport that requires a lot of physical exertion. Therefore, it's crucial to stay hydrated throughout the game. Hydrate with hypotonic, isotonic and hypertonic drinks before, during, and after the game to keep your body hydrated and maintain your electrolyte levels. Avoid fizzy drinks such as sodas and energy drinks, they can lead to bloating and other stomach issues whilst playing and cause a sugar crash.

Fuel up with Complex Carbs

Carbohydrates are your body's primary source of energy, and as a footballer, you need to have plenty of it. However, not all carbs are created equal. Complex carbs like whole grains, fruits, and vegetables provide a more sustained source of energy and nutrients compared to simple carbs like sweets, sugary drinks, and white bread. The slow and steady release of complex carbs is ideal for sustained performance on the field.

Get Enough Protein

Protein is crucial for building and repairing muscles, which is essential after training and matches. Eat plenty of lean protein sources like chicken, fish, turkey, eggs, and beans. Protein supplements can have their place, but it's optimal to get your protein intake from a well balanced diet as much as possible before considering supplementation.

Include Healthy Fats in Your Diet

Fat is an important nutrient for footballers as it helps with energy production, nutrient absorption, and hormone production. However again, not all fats are created equal. Avoid trans fats, which are found in fast foods, fried foods, and processed snacks. Instead, focus on healthy fats like nuts, seeds, olive oil, and avocados.

Eat Before and After Games

To perform at your best on the field, you need to fuel up properly. Eat a small meal containing complex carbs and protein 2-3 hours before the game. A banana is also a great option for a pre-game snack closer to kick-off. After the game, eat a meal containing a mix of simple and complex carbs, healthy fats and protein to help your muscles recover and to restore your depleted muscle glycogen levels as soon as possible.

Avoid Junk Food and Fast Food

Junk food and fast food are high in fat, sugar, and salt, and low in nutrients. Avoid eating these foods as much as possible as they can cause bloating, fatigue, and weight gain, all of which can negatively impact your performance on the field.

Avoid Skipping Meals

Skipping meals can lead to low blood sugar levels, which can cause fatigue, dizziness, and poor concentration. As a footballer, it's important to eat regularly to maintain your energy levels, minimise recovery times and always be ready to perform at your best.

I hope you found these few tips helpful. As always, If you have any questions or need any further assistance, feel free to reach out.

Did you know that we now offer a Custom Meal Plan Service specifically for footballers? You can get all of the details HERE or click the image below.

(Players on our 1-1 Elite Programme, you obviously already have this included with your package.)

If you'd like to get a deeper understanding of your nutritional requirements as a footballer, be sure to also check out our Football Nutrition Guide HERE and Nutrition Live Q&A Replay HERE.

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