What Football Players Ought to Know About Nutrition
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.
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39 Comments
Tom
05.28.2008
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.
Melanie
05.29.2008
Hi Tom,
Yes, you are absolutely right, it’s pretty general info and could definitely apply to other sports.
Adam Smith
05.31.2008
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!
Melanie
06.03.2008
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?
Austin
06.13.2008
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?
Melanie
06.18.2008
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.
4:3 Defense
08.04.2008
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
Melanie
08.08.2008
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?
AJ
10.28.2008
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.
Melanie
10.28.2008
Hi AJ,
Hope the diet tips are useful!
Denise
10.29.2008
What are some smothie recipes for football players in their training phase or recovery phase?
Melanie
10.30.2008
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)
Denise
10.30.2008
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
hayder
11.02.2008
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
van hayer
11.15.2010
thanks
Melanie
11.18.2010
No problem!
Melanie
11.03.2008
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.’
Djribil Cisse
01.07.2009
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
justin rogers
05.22.2009
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?
Melanie
05.22.2009
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.
justin rogers
05.22.2009
Can you go into detail about rich food and snacks? Because my snacks are chips donuts etc….
Melanie
05.23.2009
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/
Paulo
06.19.2010
“# 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.
Keranamu Gula
10.27.2010
I’m not a footballer but I really love the tips given. Thanks for sharing with all of us.
Melanie
10.28.2010
You’re welcome!
silo moreal
10.29.2010
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 =-.
Melanie
11.06.2010
Thanks for your comment, Silo.
Binaraga
11.15.2010
Not only football players, these are the important things that should be learn by other sports player too.
.-= Binaraga´s last blog ..Perlunya Variasi =-.
Melanie
11.18.2010
You are right, thank you.
Roy
11.19.2010
Your tips are very useful Melanie. Gonna try right after this. Thanks.
.-= Roy´s last blog ..When to take action =-.
Melanie
11.27.2010
Hi Roy,
Let me know how you get on
Nay Lin
04.20.2011
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.
Melanie
04.22.2011
You’re welcome.
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07.22.2011
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.
Melanie
07.27.2011
Thank you
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07.23.2011
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!
Melanie
07.27.2011
Thank you so much, I really appreciate you sharing this website.
Roisin
10.11.2011
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
Melanie
10.20.2011
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.
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