Fuel For
Football.

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Football Nutrition Guide.

Nutrition in football underpins performance, recovery, and injury prevention. An effective and purposeful nutritional strategy help to support the demands of high-intensity training, competitive matches, and recovery, whilst maintaining body composition and overall health.


Macronutrient Requirements

Carbohydrates (CHO)

  • Primary energy source for high-intensity efforts.

  • Stored as muscle and liver glycogen.

  • Daily Needs:

    • Light training: 3–5 g/kg BW

    • Moderate training: 5–7 g/kg BW

    • Intense training/match day: 6–10 g/kg BW

Protein

  • Essential for muscle repair, recovery, and adaptation.

  • Daily Needs: 1.6–2.2 g/kg BW

    • Higher range during heavy load or recovery from injury.

Fats

  • Important for hormonal function, energy (especially at rest), and fat-soluble vitamin absorption.

  • Daily Needs: 0.8–1.0 g/kg BW

    • Should contribute ~25–30% of total energy intake.


Micronutrients & Supplements

Key Micronutrients:

  • Iron – for oxygen transport (monitor levels, especially in female players)

  • Vitamin D – bone health, immune function

  • Magnesium – muscle and nerve function

  • Calcium – bone strength

  • B Vitamins – energy metabolism

  • Antioxidants (Vitamin C, E, polyphenols) – combat oxidative stress

Supplements (as needed):

  • Creatine monohydrate – power and recovery (3–5g/day)

  • Omega-3s (EPA/DHA) – inflammation, joint health

  • Beta-alanine – delay fatigue (if tolerable)

  • Caffeine – performance enhancer (3–6 mg/kg, ~60 min before match)

  • Probiotics – gut health


Hydration

General Guidelines:

  • Daily target: 35–45 ml/kg BW (e.g., 2.5–3.5L for 70–80kg)

  • Monitor urine color (light straw = optimal)

  • During Training/Match:

    • Drink 150–250ml every 15–20 minutes

    • Use electrolyte-rich drinks in hot environments or sessions >60 min

Post-exercise:

  • Rehydrate with 1.5x fluid lost

  • Include sodium (via sports drinks or salty foods)


Meal Timing

Daily Structure:

  • Every 3–4 hours: 4–6 meals/snacks to maintain energy

  • Pre-training/Match Meal (2–3 hrs before): High CHO, low fat/fiber

  • Post-training/Match Meal (within 30–60 mins): CHO + Protein combo

  • Evening meal/snack: Support recovery and sleep


Pre-Training or Pre-Match Nutrition

3–4 Hours Before:

  • High-CHO, moderate protein, low fat/fiber

  • Examples: Pasta with lean meat, rice with chicken and veg, sandwich + fruit

30–60 Minutes Before:

  • Easily digestible CHO (e.g., banana, sports drink, low-fiber granola bar)


Intra-Match / Intra-Training Fuel

  • Matches/training >60 minutes may require intra-session fuel

  • 30–60g CHO per hour (e.g., gels, sports drinks, fruit)

  • Ensure these are practiced in training before match day


Post-Training/Match Recovery Nutrition

Goals:

  • Refuel, Rehydrate, Repair, Restore

  • Window: Within 30–60 minutes

Recovery Formula (refuel-repair-rehydrate):

  • CHO: 1–1.2 g/kg BW

  • Protein: 20–30g high-quality protein

  • Fluids: 1.5x fluid lost + electrolytes

Example: Chocolate milk + banana + turkey sandwich


Rest Day Nutrition

  • Reduce CHO intake (lower energy demand)

  • Prioritize protein and healthy fats

  • Maintain hydration

  • Emphasize vegetables, whole foods, and micronutrients


Example optimal Meal Plans

Training Day (2 sessions/day)

7:00 AM
Breakfast: Oats with banana, berries, honey, skim milk + 3 boiled eggs + green tea

9:00 AM
Training #1

10:30 AM
Recovery Snack: Whey protein shake + whole grain sandwich with turkey + sports drink

1:00 PM
Lunch: Grilled chicken, brown rice, roasted vegetables, avocado

4:00 PM
Pre-training snack: Low-fat Greek yogurt + banana + granola

5:00 PM
Training #2

6:30 PM
Recovery meal: Tuna pasta salad + mixed berries + water with electrolytes

8:30 PM
Evening snack: Cottage cheese + almonds + small apple


Match Day (Kickoff at 3 PM)

8:00 AM
Breakfast: White toast with jam, poached eggs, orange juice, water

11:30 AM
Pre-match meal: Chicken and white rice + steamed carrots + sports drink

2:30 PM
Pre-kickoff snack: Banana + energy gel or sports drink

3:00 PM
Match

4:45 PM
Post-match recovery: Whey protein + chocolate milk + sandwich with lean meat

6:30 PM
Dinner: Salmon, sweet potato, broccoli, olive oil drizzle

9:00 PM
Snack: Low-fat Greek yogurt + walnuts + honey


Rest Day

8:30 AM
Breakfast: Scrambled eggs, spinach, mushrooms + 1 slice whole grain toast + black coffee

12:30 PM
Lunch: Grilled turkey salad (spinach, tomato, quinoa, feta, olive oil)

3:00 PM
Snack: Protein shake + a handful of mixed nuts

6:30 PM
Dinner: Beef stir-fry with vegetables, cauliflower rice

8:30 PM
Snack: Herbal tea + dark chocolate (1–2 squares)