Food & Nutrition For Elite Footballers

The image above showcases Cristiano Ronaldo at the age of 37, still looking athletic and in top physical condition. Ronaldo's ability to maintain his remarkable athleticism can be attributed to various factors, with his diet playing a pivotal role in enabling him to sustain optimal performance levels.

In the realm of professional football, players cannot afford to overlook the importance of their dietary choices and hydration. These aspects significantly impact their ability to deliver exceptional performances on match days and during rigorous training sessions.

Here are Africkick 90’s solid tips for eating like a pro footballer.

Breakfast

It may seem like a cliché at this point, but breakfast is truly the most important meal of the day. This is especially true if you are a young football player, looking to perform at high energy levels during training or match days.

Ideally, you should aim to eat breakfast that is rich in fibre. This will give you slow energy release and sustain you longer. You should also do well to avoid consuming high levels of sugar, to prevent an early burn out during the day.

Suggested options:

• Oatmeal, toppings of choice (nuts/dried fruit/flax/almond milk/cinnamon), honey and fruit salad

• Greek yoghurt with toppings of choice (strawberries/blueberries/sliced banana)

• Bread/wrap/sandwich with eggs, chicken and salad

• Brown bread with avocado and boiled eggs

Hydration

According to Cristiano Ronaldo, "drinking water is so important,". Indeed, it is very important to keep hydrated throughout the day as a footballer.

Due to the fact that we get dehydrated at night when we are asleep, it is recommended that you drink at least 2 cups of water when you wake up in the morning.

During the day, you can continue hydrating by drinking 2 cups of water every 2-3 hours. Depending on the activities you are engaged in, you might need to drink even more.

It should be however noted that as a pro footballer, alcohol and carbonated drinks like coca cola must be avoided or consumed in moderation.

What to eat pre-match and before training sessions

You should look to eat 3-4 hours before a match or training session. If your match or training session is a few hours from when you had breakfast, then a pre-game light snack (1-2 hours before) should be sufficient to keep energy levels up.

Pre-game snack suggested options:

• Bread toast with cheese and a fruit smoothie

• Greek Yoghurt with chopped fruits

On the other hand, if you have football related activities later in the afternoon, you could opt for food containing carbohydrate, protein, as well as some fluids for hydration. This would ensure that you have enough fuel for activities and prevent hunger.

Pre-game meal suggested options (3-4 hours before activity):

• Wrap or sandwich with chicken and salad

• Pasta with beef mince in tomato-based sauce

• Sweet potatoes and tomato based sauce with a protein mash up of eggs, mackerel/salmon and chicken/turkey

• Grilled chicken breast with rice and steamed vegetables

What to eat (and drink) during a match or training session

During breaks in a match or a training session, players can monitor how hydrated they feel and top up on fluids if necessary.

Suggested fluid options:

• Water

• Coconut water: This serves as a natural sports drink and contains a variety of electrolytes, including potassium, calcium and magnesium.

• Sports drinks packed with electrolytes (Eg. Lucozade Sport)

Longer breaks such as half time breaks, are ideal for consuming more than just fluids. Players have the chance to eat a snack to maintain energy levels.

Suggested snack options:

• Sliced watermelon

• Banana

• Egg sandwich

• Chopped carrot

• Two boiled eggs

What to eat post-match and after training sessions (Recovery)

Players are advised to consume a recovery meal or snack, ideally within 30 minutes, consisting of a combination of fluids, carbohydrates and protein. Carbohydrates are essential for replenishing lost energy, while protein aids in muscle repair and recovery.

Key: After physical exertion, it is natural that your body will lose fluids via sweating and thus, it is key to replenish your body with fluids – specifically water.

Suggested recovery snacks:

• Fruit based smoothie with mixed berries (Strawberry, blueberry) and bread

• Pancakes with eggs and coconut water

• Low fat Yoghurt with chopped fruits and bread

• Peanuts

It is important to follow up any recovery snacks with an actual meal 1 hour after eating the snack of your choice.

Suggested recovery meals:

• Vegetable salad with sliced chicken, avocado and bread

• Salmon, eggs and potatoes

Conclusion

Talent and effort is not enough to remain at the elite level of football. It is important for football players to pay close attention to the food and drinks they consume.

Professional footballers are encouraged to maintain a well-rounded diet that incorporates high-quality carbohydrates such as oats and sweet potatoes, essential proteins from sources like eggs and fish (such as salmon or mackerel) and healthy fats (eg. found in avocados), in order to support their nutritional needs and overall performance.

A healthy diet ensures that you maintain high performances during football related activities, quick muscle repairs and low physical injuries.

Eat great, play great!