What Football Players Ought To Know About Nutrition

Sports nutrition

flickr: millzero

In spite of what Aussies or Americans say, football is a game played primarily with your feet.

But, leaving the controversial bit aside, no matter which sport you play, all footballers must eat the proper diet to be at their best.

The importance of good nutrition for footballers

A football players diet must enable him (or her) to sustain the highest level of fitness throughout their games, and with the energy requirements for football being quite high, if you’re a player, you’ll want to make sure you’re eating the right foods.

For athletes to attain their highest possible level of achievement, it not only takes unbelievable skill and dedication, but it also requires a healthy body.

Footballers are no different, so what should they be eating?

A football players diet should be

#1 High in energy to help with muscle gain – eat three meals and regular snacks everyday.

#2 High in carbohydrate rich foods – breakfast cereal, bread, muffins, crackers and crisp breads, rice, pasta, potatoes, and fruit. These should form the basis for most meals and snacks. This will help with exercise performance, recovery from training, and muscle gain.

#3 Moderate in protein rich foods – meat, poultry, fish, dairy products, beans, peas, lentils, unsalted nuts. There is no need to eat masses of extra protein to “bulk up.”

Remember protein rich foods are not the main source of energy for exercise. In most cases the amount of protein required can be achieved simply by following a balanced healthy diet, which contains sufficient carbohydrate.

#4 Low in fat – try to avoid too much margarine, fatty meats, high fat takeaway and snacks, fried food and creamy sauces.

#5 High in fruit and vegetables – Include at least 5 servings of fruit and vegetables each day. They are necessary for preventing illness, building muscles and repairing injury.

#6 Low in alcohol – it leads to poor recovery, slow repair of injury, and can contribute to excess weight. If you drink alcohol, do so in moderation.

What should footballers eat before a game?

Due to the high demands of training and competing in football, it’s essential that a player’s diet before the game comprises foods that can be broken down easily to meet energy requirements.

  • Eat extra carbohydrate and drink plenty of fluid, 24 hours prior to the game.
  • Have your last meal 3-4 hours before the game, for example pasta with a tomato based sauce and chicken; or a baked potato with tuna.
  • Have a light snack 2 hours before.
Click the next page for suggestions on what to eat after a game…

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About Melanie
Melanie is a Registered Dietitian who started Dietriffic in March 2007. Her aim is to make good health attainable and sustainable, without guilt and torture, making her approach popular with those who desire a level-headed approach to good health. Have you got your copy of her free book yet?


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{ 39 comments… read them below or add one }

Tom May 28, 2008 at 10:42 am

I think this is good information for anyone who is physically active through exercise or sports. Good nutrition is key when it comes to maximizing athletic performance, or effectiveness when exercising.

Reply

Melanie May 29, 2008 at 1:03 pm

Hi Tom,

Yes, you are absolutely right, it’s pretty general info and could definitely apply to other sports.

Reply

Adam Smith May 31, 2008 at 8:49 pm

Hey Guys! That is very valuable information. Any person who is involved in different sports cannot perform in the field without maintaining his or her calories. Healthy diets are the best way to get the required energy. I know a latest and nutrient rich diet that is especially made for you. Try ‘Lunch Box Diet’ and tell me about the results!

Reply

Melanie June 3, 2008 at 11:43 pm

Hi Adam,

Thanks for linking to the Lunch Box Diet, I hadn’t heard of it before. Are you connected with the site? It seems to me that it’s more like healthy eating advice than a “diet” as such, would you agree?

Reply

Austin June 13, 2008 at 10:34 am

this is very helpful, although i was wondering, is there anyother information and help in order to get/stay in shape, gain weight, or gain muscle mass for football?

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Melanie June 18, 2008 at 10:20 am

Hi Austin,

I’ve recently written a post about sudden cardiac deaths in young athletes over at Health Central, which said:

“A study published in the American Journal of Cardiology (2008) found that ‘bulking up’ by athletes playing sports, such as American football, might lead to an increased risk for cardiovascular disease.

The study showed a higher prevalence of metabolic syndrome, an established cardiovascular risk factor, among retired NFL linemen, with around 60% of linemen having metabolic syndrome, compared with 30% of those playing other positions.”

Therefore, athletes should be aware of the potential long-term health consequences of ‘bulking up’ and are discouraged from achieving unhealthy body weights.

Reply

4:3 Defense August 4, 2008 at 10:47 pm

thanks for the diet ino. i really appreciated the snack tips as well as the post and pre event meals to help increase performance and recovery.

4:3 Defense’s last blog post..Madden Demo A 12 Day Teaser

Reply

Melanie August 8, 2008 at 12:20 pm

4:3 Defense,

Glad you found the articles to be useful. Do you have any tips of your own you’d like to share with us?

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AJ October 28, 2008 at 1:38 am

a 4-3 defense is 4 linemen, 3 linebackers and 2 safeties, 2 cornerbacks. it’s mostly a pass stop defense. it has a few blitzes for the linebackers to make them happy.

hey thanks for the diet, i’ll make sure not to miss place this diet.

Reply

Melanie October 28, 2008 at 7:33 am

Hi AJ,

Hope the diet tips are useful!

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Denise October 29, 2008 at 10:29 pm

What are some smothie recipes for football players in their training phase or recovery phase?

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Melanie October 30, 2008 at 6:02 pm

Hi Denise,

Perhaps something like this:

1 banana
1 cup mango pieces
1/2 cup low-fat plain yoghurt
1/2 cup milk
1 tbsp flaxseed oil

Or

1 cup milk
1 cup low-fat plain yoghurt
2 ripe avocados – de stoned
1 tsp honey
1/2 cup chopped dates (optional)

Reply

Denise October 30, 2008 at 9:59 pm

Hi Melanie,

Thanks for getting back to me about the smoothies. I have a couple of other questions;
Would you put any nutritional supplements or vitamins in the smoothie?
How is this better suited to football than any other sport?

Thanks,
Denise

Reply

hayder November 2, 2008 at 6:29 am

hi there,

look guys i need some help, i need a detalted diet program that can give me more mass and at the same time shape me good , i’m a smi pro football player and my current form in fittness is great but i need to be better my height is 198cm and weight 73kg…. so what shoud i do and what should i eat ,,, thanks so much for your help

hayder

Reply

van hayer November 15, 2010 at 8:14 am

thanks :D

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Melanie November 18, 2010 at 9:55 am

No problem! :-)

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Melanie November 3, 2008 at 3:46 pm

Hi Denise,

Few nutritional supplements are supported by sound scientific research, and supplements can never compensate for poor food choices or an inadequate diet. So, it’s best to eat well, rather than use supplements.

Regarding protein although it’s essential for muscle growth and repair, you can easily get enough from your everyday diet.

The other problem with some nutritional supplements is that they may lead to a positive doping test. So, it’s a good idea to check all supplements with your doctor, and if you’re in any doubt whatsoever, I’d advise avoidance.

I’m not sure what you mean in your other question, “How is this better suited to football than any other sport?”

Hayder,

The article gives some detail for a football players diet.

In terms of bulking up, I’d suggest you read this article on sudden cardiac death in athletes, there are potential long-term health consequences of ‘bulking up.’

Reply

Djribil Cisse January 7, 2009 at 7:19 pm

excellent nutrition requirments it works for me im scoring like mad at sunderland with 9 goals so far this season so i advise other people use this to keep on a healthy diet

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justin rogers May 22, 2009 at 2:09 am

Hey waz up my name is justin and I play american football.

I was just wondering what kinda meals healthy meals should I eat that will not decrease my weight?

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Melanie May 22, 2009 at 6:08 am

Hi Justin,
Thanks for your question.

Just like I said in the post, the diet for football players should be high in energy, try to eat three meals, with regular snacks, it should also be high in carbohydrate rich foods, include moderate amounts of protein, and at least 5 servings of fruit & vegetables each day.

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justin rogers May 22, 2009 at 6:31 am

Can you go into detail about rich food and snacks? Because my snacks are chips donuts etc….

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Melanie May 23, 2009 at 5:13 pm

Hi Justin,
You could check out my balanced nutrition series for an overview on what a healthy diet is:

http://www.dietriffic.com/2007/04/28/balanced-nutrition-series-a-summary-2/

Good snacks include:

- Sandwich with low fat cheese, beef, chicken, tuna, boiled egg, or jam and peanut butter
- Bananas
- Fruit muffins, or pancakes
- Bowl of cereal with low fat milk
- Low fat yoghurt
- Fresh fruit
- Dried fruit
- Low fat cereal bar

For more healthy snack ideas check out:

http://www.dietriffic.com/2007/06/17/healthy-snack-ideas/
http://www.dietriffic.com/2008/09/12/25-healthy-snack-ideas/

Reply

Paulo June 19, 2010 at 7:47 pm

“# 1 hour before: drink at least 500ml (approximately 1 pint).
# 15 minutes before: drink 200ml (a glass)”

I drink about a litre, but the problem is I ALWAYS need to pee…….and the toilet/changing rooms always seem to be quite far from the pitch. :-(

Reply

Keranamu Gula October 27, 2010 at 2:34 pm

I’m not a footballer but I really love the tips given. Thanks for sharing with all of us.

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Melanie October 28, 2010 at 6:36 pm

You’re welcome!

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silo moreal October 29, 2010 at 7:29 pm

Some good tips and info on diet and nutrition for footballers. Just popping by to share some info with you all from a professional trainer”s perspective…Footballers may benefit from fast absorbing/high G.I. carbs from simple sugars such as Glucose after a football match, combined with a fast absorbing protein that we BodyBuilders use, Whey Protein, combined this will combat Catabolism (the breakdown of precious muscle tissue) faster than any meal can ever provide. This will also increase their strength and muscle recovery helping them to stay strong for their next match or training session. All the best guys!
.-= silo moreal´s last blog ..PVL Mutant Mass Review =-.

Reply

Melanie November 6, 2010 at 1:06 pm

Thanks for your comment, Silo.

Reply

Binaraga November 15, 2010 at 8:09 am

Not only football players, these are the important things that should be learn by other sports player too.
.-= Binaraga´s last blog ..Perlunya Variasi =-.

Reply

Melanie November 18, 2010 at 9:55 am

You are right, thank you.

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Roy November 19, 2010 at 1:00 pm

Your tips are very useful Melanie. Gonna try right after this. Thanks.
.-= Roy´s last blog ..When to take action =-.

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Melanie November 27, 2010 at 11:38 am

Hi Roy,
Let me know how you get on :-)

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Nay Lin April 20, 2011 at 10:52 pm

This is very helpful for me. I am a soccer player. I am going to apply these tips to be a better player. Thank you so much.

Reply

Melanie April 22, 2011 at 8:35 am

You’re welcome.

Reply

merchant advance loan July 22, 2011 at 6:57 am

It is really a nice and helpful piece of info. I am glad that you shared this useful info with us. Please keep us up to date like this. Thank you for sharing.

Reply

Melanie July 27, 2011 at 10:21 am

Thank you :-)

Reply

creative party theme ideas July 23, 2011 at 6:24 am

Magnificent web site. Lots of useful information here. I’m sending it to a few friends ans also sharing in delicious. And of course, thanks for your effort!

Reply

Melanie July 27, 2011 at 10:24 am

Thank you so much, I really appreciate you sharing this website.

Reply

Roisin October 11, 2011 at 6:26 pm

Hi,
Im just wondering why should footbellers eat very little fried food? It would be great to know this as my brother wants to go on a diet
Thanks

Reply

Melanie October 20, 2011 at 7:57 am

Hi Roisin,
None of us should be eating a lot of fried foods. It’s just basic healthy eating advice, and applies to us all. Fried foods contain trans fats, these are the worst kind of fat, and are a major contributor to heart disease.

Reply

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