Although every footballer has a different body type and different requirements, eating a high-energy diet remains vital for a player's success. Since footballers sometimes participate in many matches over the course of a weekend, they should keep energy levels high throughout the week. Following the right diet helps you keep your energy levels high when you need them the most.
Maintaining Energy
Stored energy comes from glycogen, which the body obtains through carbohydrates. If you eat high carbohydrate meals before training, they give your body high glycogen levels. During training, however, your glycogen levels deplete because of the energy you expel. If you eat high carbohydrate meals after training, they restore your energy to its previous levels. If you eat a high fat meal, your glycogen levels improve, but do not reach the same levels as with a high carbohydrate meal. Over the course of a day, players should consume 55 to 65 percent carbohydrates from rice, pasta and whole grains.
Match Day
Base your pre-match meal on the time of the day. If you play in the late morning or early afternoon, you might only have time for breakfast before the match. If you play in the evening, eat your main meal at around noon, followed by a light dinner no later than three hours before the match starts. Always give your body time to digest the food before taking the field, as this gives you energy and prevents you from becoming sluggish. Stick with a high carbohydrate, low-fat meal before games, since fat takes longer to digest. Footballers choose foods like bread, bagels and pasta before matches.
Recovery
Since many footballers participate in multi-day tournaments, replenishing energy levels quickly becomes very important. Right after a match, consume 1.5 g. of carbohydrates and 2 to 10 g. of protein within 60 minutes. Foods like bagels and granola bars provide both carbohydrates and protein, making them a perfect choice for right after a match. Recovery milkshakes provide the same benefits, although some have higher fat values, so read the label carefully. Avoid fatty foods like chips and candy right after a match.
Fluids
Footballers maintain high metabolic rates throughout a match, which leads to sweating and the loss of electrolytes. Your performance becomes impaired if you lose more than two percent of your body mass during a match, so drink enough to avoid losing too much weight at once. By weighing yourself in the morning before a practice and then again after practice, you can figure out how much weight you lose through intensive exercise. During a game, drink about one liter of water or sports drink for every kilogram of body weight lost.
References
- "The Science Behind Soccer Nutrition"; Jay Williams, Ph.D.; 2010
- "Nutrition and Football: The FIFA/FMARC Consensus on Sports Nutrition"; Ron Maughan; 2006
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