Milly Gaines
Football is a physically demanding sport that requires speed, endurance, strength and rapid recovery. Footballers train intensely and burn 1,500-2,000 calories per match, making nutrition just as important as skill training. A well-balanced diet made of natural foods rich in valuable nutrients is the best performance enhancer. Carbohydrates and proteins are key to a footballer's diet, as they fuel muscles and brain during activity, and help soothe inflammation.
| Characteristics | Values |
|---|---|
| Carbohydrates | Eat enough to fuel your muscles and brain during activity |
| Carbohydrate-rich foods | Bread, bagels, tortillas, rice, pasta, quinoa, barley, potatoes, corn, fruit, vegetables, juice, crackers and pretzels |
| Protein | Eat 2-3 grams per bodyweight to repair worn-out muscles and help soothe inflammation |
| Protein-rich foods | Eggs, jerky, nuts, peanut butter, baked beans, bean dip, chicken, turkey, beef, pork, fish/shellfish, tofu, low-fat milk, yoghurt and low-fat cheeses |
| Vitamins, minerals and antioxidants | Found in vegetables and fruits, these are required for the optimal functioning of muscles |
| Portion size | Decrease portion size, but do not skip meals |
| Water | Drink 20 oz one hour before training and during, consume based on your sweat rate |
| Training | Focus on free-weight training with barbells and dumbbells, pull-ups, squats and other motions that don’t require machines |
What You'll Learn
- Carbohydrates: Eat carbs at every meal to fuel your muscles and brain
- Protein: Eat 2-3 grams of protein per bodyweight to repair and grow muscles
- Portion size: Reduce portion sizes to avoid overeating
- Free-weight training: Use barbells and dumbbells to build muscle and gain weight
- Fluids: Drink 20 oz of fluid one hour before training and consume during based on your sweat rate
Carbohydrates: Eat carbs at every meal to fuel your muscles and brain
Carbohydrates are an essential part of a footballer's diet. Football is a physically demanding sport that requires speed, endurance, strength, and rapid recovery. Footballers burn 1,500-2,000 calories per match, so nutrition is just as important as skill training. Carbohydrates are the body's main source of energy, so it is important to eat carbs at every meal to fuel your muscles and brain. Carbohydrate-rich foods include bread, bagels, tortillas, rice, pasta, quinoa, barley, potatoes, corn, fruit, vegetables, juice, crackers and pretzels.
However, it is important not to overeat these foods. A little off the top at each meal works very well. For example, eat a 12-ounce steak instead of a 24-ounce steak, or a 12-ounce glass of juice instead of 20 ounces.
It is also important to eat enough protein to repair worn-out muscles and help soothe inflammation. Good sources of protein include beef, chicken, and fish. Vegetables and fruits are also important, as they are rich in vitamins, minerals, and antioxidants, which are required for the optimal functioning of muscles.
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Protein: Eat 2-3 grams of protein per bodyweight to repair and grow muscles
A footballer's diet plan should be well-balanced and rich in valuable nutrients. Football is a physically demanding sport that requires speed, endurance, strength and rapid recovery. Footballers burn 1,500-2,000 calories per match, so nutrition is just as important as skill training.
Protein is a core part of a footballer's diet. On average, you should eat at least 2-3 grams of protein per body weight. This provides the amino acids necessary to repair worn-out muscles and soothe inflammation. Good sources of protein include beef, chicken, fish, eggs, jerky, nuts, peanut butter, baked beans, bean dip, turkey, pork, shellfish, tofu, low-fat milk, yoghurt and low-fat cheeses.
It is important to eat enough carbohydrates to fuel your muscles and brain during activity. Every meal or snack should contain carbohydrate-rich foods, such as bread, bagels, tortillas, rice, pasta, quinoa, barley, potatoes, corn, fruit, vegetables, juice, crackers and pretzels.
You should also make sure you are drinking enough fluids. It is recommended that you consume 20 oz of fluid one hour before training and then drink during training based on your sweat rate.
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Portion size: Reduce portion sizes to avoid overeating
Football is a physically demanding sport that requires speed, endurance, strength and rapid recovery. Footballers train intensely and burn 1,500-2,000 calories per match, making nutrition just as important as skill training.
To train for football, it's important to eat a well-balanced diet made of natural foods rich in valuable nutrients. Every meal or snack should contain carbohydrate-rich foods, such as bread, bagels, tortillas, rice, pasta, quinoa, barley, potatoes, corn, fruit, vegetables, juice, crackers and pretzels. Carbohydrates are essential to fuel your muscles and brain during activity.
Protein is also important for muscle growth and a healthy immune system. On average, you may need to eat at least 2-3 grams of protein per bodyweight. Good sources of protein include beef, chicken, fish, eggs, jerky, nuts, peanut butter, baked beans, bean dip, turkey, pork, tofu, low-fat milk, yoghurt and low-fat cheeses.
To avoid overeating, it's important to reduce portion sizes. For example, eat 25 chicken wings instead of 40, drink a 12-ounce glass of juice instead of 20, or eat a 12-ounce steak instead of one that is 24 ounces. A little off the top at each meal works very well.
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Free-weight training: Use barbells and dumbbells to build muscle and gain weight
Football is a physically demanding sport that requires speed, endurance, strength and rapid recovery. Footballers train intensely and burn 1,500-2,000 calories per match, making nutrition just as important as skill training.
Free-weight training is a great way to build muscle and gain weight. This type of training allows your body to move properly through space. Use barbells and dumbbells, and focus on pull-ups, squats and other motions that don’t require machines. You can use machines as part of your training programme, but don't rely on them as your primary training tools.
Free-weight training is an excellent way to build muscle and gain weight because it allows you to target multiple muscle groups at once. For example, a barbell back squat works your quads, hamstrings, glutes, core and back muscles all at the same time. Dumbbells are also a great way to build muscle and gain weight because they allow you to work each side of your body independently, which helps to correct any muscle imbalances you may have.
When performing free-weight training, it's important to focus on proper form and technique to avoid injury. Start with lighter weights and gradually increase the weight as you become more comfortable with the movements. It's also important to vary your routine to keep your body guessing and continue making progress.
In addition to free-weight training, a well-balanced diet is crucial for building muscle and gaining weight. Make sure to eat enough carbohydrates to fuel your muscles and brain during activity, and consume enough protein for muscle growth and a healthy immune system.
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Fluids: Drink 20 oz of fluid one hour before training and consume during based on your sweat rate
Fluids are an important part of any footballer's diet plan. It is recommended that you drink 20 oz of fluid one hour before training and then continue to drink during training based on your sweat rate. This is because football is a physically demanding sport that requires speed, endurance, strength, and rapid recovery. Footballers burn 1,500-2,000 calories per match, so it is important to stay hydrated.
It is also important to note that you should not over-drink. This means not bringing a gallon jug of water to a training session. Instead, consume fluid as the guidelines suggest: 20 oz one hour before; and during, consume based on your sweat rate.
In addition to fluids, a well-balanced diet is key to a footballer's diet plan. This includes protein for muscle growth and a healthy immune system. Excellent sources of protein include beef, chicken, fish, eggs, jerky, nuts, peanut butter, baked beans, bean dip, turkey, pork, tofu, low-fat milk, yogurt and low-fat cheeses.
Carbohydrates are also important to fuel your muscles and brain during activity. Every meal or snack should contain carbohydrate-rich foods, such as bread, bagels, tortillas, rice, pasta, quinoa, barley, potatoes, corn, fruit, vegetables, juice, crackers and pretzels.
Finally, it is important to not skip meals, but do decrease portion size. For example, eat a 12-ounce steak instead of a 24-ounce steak.
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Frequently asked questions
Carbohydrates are important for football as they fuel your muscles and brain. Every meal or snack should contain carbohydrate-rich foods, such as bread, bagels, tortillas, rice, pasta, quinoa, barley, potatoes, corn, fruit, vegetables, juice, crackers and pretzels. You should also eat protein for muscle growth and a healthy immune system. Good sources of protein include eggs, nuts, peanut butter, beans, chicken, turkey, beef, pork, fish, tofu, low-fat milk, yoghurt and low-fat cheese.
It's important not to skip meals, but you should decrease portion size. For example, eat 25 chicken wings instead of 40, drink a 12-ounce glass of juice instead of 20, or eat a 12-ounce steak instead of a 24-ounce one. On average, you may need to eat at least 2-3 grams of protein per body weight.
Free-weight training is best as it allows your body to move properly through space. Use barbells and dumbbells, and focus on pull-ups, squats and other motions that don’t require machines.
It's important not to over-drink. Consume fluid according to the guidelines: 20 oz one hour before training; and during training, consume based on your sweat rate.
