Effective performance in football -- whether soccer, rugby or American football -- requires physical strength, speed and stamina. A proper diet will help you get all three. Footballers require a balanced diet that provides energy and strength for long hours on the practice field and in matches. Regardless of your brand of football, a proper diet is an integral part of your training and conditioning.
Function
Footballers of all types need a balanced diet that includes a mix of carbohydrates, fats and protein. High-quality carbohydrates provide the energy players need for matches, as well as daily practice sessions. Carbohydrates also help your muscles recover after physical activity, according to the Talk Football website in the United Kingdom. Protein helps build muscle mass for physical strength. A balanced diet for footballers should include adequate carbohydrates and protein, as well as low fats and plenty of water to keep the body hydrated.
Features
Talk Football advises footballers to follow a diet in which breakfast focuses on high-quality carbohydrates, such as shredded wheat or bran cereals, bagels and muffins. For lunch, the website suggests baked potatoes with beans or tuna. It adds that sandwiches with a healthy filling, such as chicken salad, make a good lunch as well. Dinner should include lean meats such as chicken, accompanied by such sides as baked potatoes, pasta, rice and green vegetables. In addition, players should drink water and fruit juices.
Misconceptions
The low-carbohydrate trend in some fad diets has given carbohydrates a bad name. However, carbohydrates are essential nutrients for footballers because of the bursts of energy needed during games. This applies not only to soccer, in which players do a lot of running, but also rugby and American football. The website Health24.com outlines a diet for rugby players and advises increasing your carbohydrates during the season. Talk Football advises consuming a muffin or a banana after a practice session for a quick energy boost.
Expert Insight
Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center and a consultant to the National Football League's Pittsburgh Steelers, writes that proper nutrition for American football players does not receive enough emphasis because of a "bigger is better" attitude among coaches. Bonci writes that many American football players -- high school, college and professional -- consume unbalanced diets that include too much fat and protein. The typical American footballer eats a diet that is 43 percent carbohydrate, 40 percent fat and 17 percent protein, according to Bonci, who suggests that an ideal mix is 55 percent carbohydrate, 30 percent fat and 15 percent protein.
Considerations
A challenge for footballers -- whether in rugby, soccer or American football -- is consuming enough adequate protein without also taking in too much fat. Some footballers consume protein supplements to avoid consuming too much fat. When consuming fats, players should avoid the saturated fats is found in fast food and focus instead on unsaturated fats, found in such foods as fish, avocado and nuts.
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