Football Diet, Nutrition & Food: The Complete Guide By Veloforte

Football Diet, Nutrition & Food: The Complete Guide By Veloforte

Introduction:
  • Importance of personalized football diet plans considering factors like age, gender, playing level, training frequency, position, work rate, and kick-off times.
Nutrient Essentials:
  • Carbohydrates:
    • Primary fuel source for high-intensity football activities.
    • Conversion into glucose for immediate energy or stored as glycogen.
    • Glycogen storage: 300-600g; takes 60-90 minutes of effort to deplete.
    • Tailored carb intake for training, match, and rest days; Mysportscience recommends adjustments based on activity levels.
  • Protein:
    • Crucial for recovery, glycogen uptake, and muscle repair.
    • Recommended daily intake: 1.4 - 1.7 grams per kilogram of body weight.
    • Sources include both plant and animal-based options, emphasizing complete proteins.
    • Convenient protein shakes and bars for effective recovery.
  • Fat:
    • Supports fat-soluble vitamin uptake (A, K, D, E).
    • Good fats from avocados, nuts, and oily fish.
    • Avoid excessive saturated fats.
  • Vitamins and Minerals:
    • Iron, Calcium, Sodium, Potassium, Magnesium, Zinc, and various vitamins (A, C, E, B6, B12) are crucial.
    • Athletes, including footballers, may need supplements to address specific needs.
Best Foods for Footballers:
  • Nutrient-dense choices:
    • Spinach, eggs, oily fish, cruciferous vegetables, avocado, beetroot, and beet juice.
Importance of Hydration:
  • Drink breaks in professional games emphasize the significance of hydration.
  • Dehydration (even 5%) can result in a 30% performance decrease.
  • Hydration cues: Thirst and urine color (lighter is better).
  • Electrolyte supplements, like Veloforte's electrolyte powder, aid in fluid balance and recovery.
Football Diet Plan Example (Premier League Pros):
  • Night Before a Match:
    • High carbohydrate meal, often gluten-free sources (rice, sweet potatoes, quinoa).
  • Breakfast:
    • Carbs from cereals, porridge, and smoothies.
  • Lunch:
    • 2-3 hours pre-kickoff, rich in carbs, moderate protein, lower fats and fiber.
  • Pre-Match:
    • Some players use caffeine for mental alertness.
  • Post-Match:
    • Protein and recovery shake with 30g protein and 50g carbs (3:1 ratio).
    • Continued carb and protein intake in the hours after the game.
Creating Your Own Matchday Football Diet Plan:
  1. Map Out Your Needs:
    • Sketch weekly training and playing schedule to refine fuelling needs.
  2. Create Your Football Nutrition Plan:
    • Develop a comprehensive plan for game days, training days, and rest days.
  3. Create Your Hydration Strategy:
    • Monitor sweat rate, thirst, and urine color for a personalized hydration approach.
  4. Stock Up and Start Testing:
    • Use Veloforte's range of Energy Bars, Natural Gels, Hydration Powders, and Energy Chews for balanced, powerful, and delicious options.
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