Nutrition for Football Players

Proper nutrition is essential for football performance, recovery, and long-term health. This guide covers everything you need to know about fueling your body for football.

Pre-Match Nutrition

3-4 hours before: Eat a balanced meal with carbohydrates, protein, and some fat. Examples include pasta with chicken, rice with fish, or a sandwich with lean meat.

1-2 hours before: Have a light snack like a banana, energy bar, or sports drink to top up energy stores.

During Training/Matches

Stay hydrated with water or sports drinks. For matches longer than 60 minutes, consider energy gels or sports drinks to maintain energy levels.

Post-Match Recovery

Within 30 minutes: Consume protein and carbohydrates to start recovery. Chocolate milk, protein shake, or a recovery bar are good options.

Within 2 hours: Eat a balanced meal with lean protein, complex carbohydrates, and vegetables.

Daily Nutrition Guidelines

• Carbohydrates: 6-10g per kg body weight (main energy source)
• Protein: 1.2-1.7g per kg body weight (muscle repair and growth)
• Fats: 20-35% of total calories (hormone production and energy)
• Hydration: 35-40ml per kg body weight daily

Hydration Tips

Start hydrating 2-3 hours before training. During exercise, drink 150-250ml every 15-20 minutes. After exercise, replace 150% of fluid lost through sweat.