Healthy Eating for Busy People - Dietriffic.comHealthy Eating Advice from a Professional

Did you know that there’s a war which has been going on now for decades? It involves the “World” versus “America and Australia.” Of course, this is a war about football!

In America, football consists of 22 men in ‘ice hockey’ gear. In Australia, football consists of 36 guys and an oval pitch. While for the rest of the world, football consists of 22 highly skilled individuals, no fancy gear, just enjoying the best game in the world!

Ironically both American and Australian ‘football’ players spend more time with the ball in their hands, than at their feet.

[Please note I write with 'tongue in cheek!']

If you’re a professional or amateur football player interested in a healthy diet to improve your game, what foods should you be focusing on?

Importance of good nutrition for footballers

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. This is why eating a healthy, balanced diet is so important.

A football players training 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 Meals should also be low in fat - try to avoid too much margarine, fatty meats, high fat takeaway and snacks, fried food and creamy sauces.

#5 Include at least 5 servings of fruit & vegetables each day - necessary for preventing illness, building muscles and repairing injury.

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

What should you eat pre-event?

Due to the high demands of training and competing in football, it’s essential that a player’s diet pre-event 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.

What should you eat post-event?

Eating carbohydrate rich foods as soon as possible after the game will help you recover more quickly.

Opt for snacks, such as:

• 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
• Fig rolls
• Sports drink
• Fruit smoothies

Check out the FSA website for menu plan suggestions for training day and match day events.

Away matches

Team commitments often require traveling away from home, and it can be very challenging to eat well at such times.

So, it’s a good idea to be prepared with healthy snacks and drinks, rather than relying on what’s available at service stations, fast food restaurants, and airports.

Suitable snacks for traveling:

Similar to above, suitable snacks may include:

• Sandwiches (chicken, ham, beef, tuna, banana, peanut butter or jam)
• Rice cakes
• Oatcakes
• Yoghurt
• Fresh fruit
• Dried fruit
• Unsalted mixed nuts

Fluid requirements

Losing fluid is the body’s way of controlling temperature during high exertion, however it’s important that it is quickly replaced, as dehydration can effect endurance, strength, reaction times and concentration.

Suitable options are water or sports drinks (which have the benefit of offering glucose, sucrose and salt.)

• 1 hour before: drink at least 500ml (approximately 1 pint).
• 15 minutes before: drink 200ml (a glass).
• During: drink 150ml every 15-20 minutes, if possible.
• After: For every 1kg of weight lost, you should drink 1.5 litres of fluid. (You can monitor your sweat loss by weighing yourself before and after training and matches.)

Remember, thirst is not a good indicator of your fluid needs since you are already dehydrated by the time thirst signals. Signs of dehydration include fatigue, headaches, and lethargy.

You will also know if you are adequately replacing sweat losses by checking the colour and quantity of your urine.

• Very dark: you need to drink more fluids. Drink 500ml of water immediately, and continue until urine is pale yellow again.
• Pale yellow: normal water balance.

It is also advisable to avoid drinking any alcohol immediately following training and matches. Excess alcohol can cause dehydration, and will take your body longer to recover its normal hydration levels.

For further information check out:

• Australian Sports Dietitians
• Food Standards Agency

Please note, I am not a sports dietitian, this advice is intended to be a guide only. For advice relating to your individual sporting needs, please contact a Registered Sports Dietitian.

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