Healthy 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.

What should a footballer eat after a game?

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

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.