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An effective football diet plan should be highly personalised, taking into account everything from your age, gender and the level you play at, to the frequency of your training, the position you play, your work rate and even kick-off times.

Football Diet, Nutrition & Food: The Complete Guide

 If you’re serious about the beautiful game, fuelling your body for training, playing and recovery, requires care and attention.

An effective football diet plan should be highly personalised, taking into account everything from your age, gender and the level you play at, to the frequency of your training, the position you play, your work rate and even kick-off times.

Introduction:

  • Importance of personalized football diet plans considering factors like age, gender, playing level, training frequency, position, work rate, and kick-off times.

Nutrient Essentials:

  • Carbohydrates:
    • Primary fuel source for high-intensity football activities.
    • Conversion into glucose for immediate energy or stored as glycogen.
    • Glycogen storage: 300-600g; takes 60-90 minutes of effort to deplete.
    • Tailored carb intake for training, match, and rest days; Mysportscience recommends adjustments based on activity levels.
  • Protein:
    • Crucial for recovery, glycogen uptake, and muscle repair.
    • Recommended daily intake: 1.4 - 1.7 grams per kilogram of body weight.
    • Sources include both plant and animal-based options, emphasizing complete proteins.
    • Convenient protein shakes and bars for effective recovery.
  • Fat:
    • Supports fat-soluble vitamin uptake (A, K, D, E).
    • Good fats from avocados, nuts, and oily fish.
    • Avoid excessive saturated fats.
  • Vitamins and Minerals:
    • Iron, Calcium, Sodium, Potassium, Magnesium, Zinc, and various vitamins (A, C, E, B6, B12) are crucial.
    • Athletes, including footballers, may need supplements to address specific needs.

Best Foods for Footballers:

  • Nutrient-dense choices:
    • Spinach, eggs, oily fish, cruciferous vegetables, avocado, beetroot, and beet juice.

Importance of Hydration:

  • Drink breaks in professional games emphasize the significance of hydration.
  • Dehydration (even 5%) can result in a 30% performance decrease.
  • Hydration cues: Thirst and urine color (lighter is better).
  • Electrolyte supplements, like Veloforte's electrolyte powder, aid in fluid balance and recovery.

Football Diet Plan Example (Premier League Pros):

  • Night Before a Match:

    • High carbohydrate meal, often gluten-free sources (rice, sweet potatoes, quinoa).
  • Breakfast:

    • Carbs from cereals, porridge, and smoothies.
  • Lunch:

    • 2-3 hours pre-kickoff, rich in carbs, moderate protein, lower fats and fiber.
  • Pre-Match:

    • Some players use caffeine for mental alertness.
  • Post-Match:

    • Protein and recovery shake with 30g protein and 50g carbs (3:1 ratio).
    • Continued carb and protein intake in the hours after the game.

Creating Your Own Matchday Football Diet Plan:

  1. Map Out Your Needs:

    • Sketch weekly training and playing schedule to refine fuelling needs.
  2. Create Your Football Nutrition Plan:

    • Develop a comprehensive plan for game days, training days, and rest days.
  3. Create Your Hydration Strategy:

    • Monitor sweat rate, thirst, and urine color for a personalized hydration approach.
  4. Stock Up and Start Testing:

    • Use Veloforte's range of Energy Bars, Natural Gels, Hydration Powders, and Energy Chews for balanced, powerful, and delicious options.

Conclusion:

  • Comprehensive guide providing tools for creating a personalized football fuelling plan, emphasizing the importance of nutrition for optimal performance and recovery.
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