HEALTHY EATING FOR FOOTBALL

Our coaching team has already highlighted the importance of hydrating the body before, during and after playing football. However, aspiring footballers also need to ensure that they have a healthy diet in order to maintain a consistently high level of performance.

Throughout an average day, the body consumes a variety of different nutrients, including carbohydrates, proteins, vitamins, minerals, fibre, water and fats. The key for top footballers is to make sure that they consume a balanced amount of these nutrients.

Footballers should first consider their carbohydrate intake, since neglecting this will contribute towards fatigue during matches or training. Players should obtain as much as 70% of their daily energy requirement via carbohydrates, which then helps players to consume adequate quantities of the other nutrients found in foods such as pasta, rice, pizza, bread, potatoes, cereals and fruit.

As it is very difficult to achieve this intake through a normal routine of three meals a day, professional footballers are encouraged to supplement this intake through snacking. This is especially important immediately after playing, so the muscles that have just been working can have their energy stores refuelled.

Some popular snacks among our players include banana sandwiches, muesli bars, American muffins, bagels, jelly cubes, wine gums, sports drinks, yogurts and fruit. However, it is important to remember that snacking only works when also eating three proper meals!

Carbohydrates – Simple (sugars): Confectionary, cakes, soft drinks. Complex (starches): Pasta, rice, pizza, bread, potatoes.

Fats – Saturated fatty acids: Butter, pasties, cheese, and whole milks. Unsaturated fatty acids: Sunflower oil, oily fish, nuts.

Protein – Milk, cheese, meat, yoghurt, poultry, fish, eggs.

Vitamins and Mineral – Fruit, vegetables, nuts, fish, eggs, cereals, dairy products.

Fibre – Seeds, peas, beans, vegetables, fruits, wholegrain cereals.

Water – Foods, drinks, sports drinks.