& Nutrition & Football
Fluid and nutrition plays a major role in any
football player's performance.
Higher standards of performance equates with an optimized
nutrition and fluid regulation.
Loosing fluid should be treated since it's one
way of thermo regulation. Failure to do so will affect the
team's performance in a game.
Thirsty? It might be too late.
Ingesting a lot of fluid reduces the effects of fluid loss.
Fuel for Action
Fluids and foods play an important role. Eating
foods that are readily usable for energy is a must. These
provide easy available fuel for football players such as carbohydrates.
Training means heavy demands on stored glycogen.
The depletion of these stores affects a player's performance.
Shape and Patch -up
Proteins are generally involved in cell building
and repair. Increasing muscle mass is possible with the help
A high Saturated fat diet increases the body's
bad cholesterol level that puts a person at risk for heart
diseases. Unsaturated fat are harmless and delivers a positive
effect to the body.
Afraid to Eat?
Some players just can't seem to eat naturally
before a game, give them an energy shake.
Football Nutrition Plot
Eat high protein and high carbohydrate before
the session finishes.
Refuel by eating fruits, sandwiches and protein shakes after
Adjust the protein intake for regular training and playing.
Prioritize Low- GI foods rich in carbohydrate
in a normal diet.
High- GI foods such as bananas are needed immediately after
Small frequent meals are encouraged.
Eat complex carbohydrates 3 hours before a game.
Always make dietary changes with a professional.
A 10g/kg increase of carbohydrate is aimed
to optimize energy.
The Glycaemic Index
The Glycaemic Index measures the speed of energy
release into the bloodstream.
Carbohydrates are classified based on their
rates of absorption, digestion, and effects on blood sugar
level. High-GI carbohydrates abruptly increase blood sugar
thus, increasing need for insulin. Low- GI foods has a slower
rate of absorption thus, needs lesser insulin. These foods
are the most immediate energy source to refuel the body.
Football players need much more protein intake
to help repair damaged muscle. It also serves as a back- up
energy source when glycogen stores are depleted.
Protein requirements are regulated in accordance
to the body weight. A 2g increase of protein is needed by
those who increase muscle mass while training. Other players
are opted to use protein drinks to help them cope with their
level of protein.
Shake Body Fat
To reduce body fat, manipulation of food intake
and energy expenditure is the most effective way.
Players with excessive body fat need to reduce
their caloric intake slowly to have a good energy balance.
Body Fat Reduction Guideline
A 15-20% reduction of fat intake from total caloric intake.
A 25- minute cycling session is effective as short- cross
No crash diets. This will lead to a loss of muscle and energy
needed for training.
A 1-2pound/ week body fat reduction will help. Set realistic
Avoid large quantities of carbohydrates.
How To Gain Muscle Mass
Being a highly- intense contact sport, football
players need favourable muscle size and strength.
Plot to Increase Muscle Mass
Caloric intake exceeds caloric expenditure.
Gaining muscle mass on and off session.
Up to 2.2g/kg increase in protein intake must be gradual.
Do training to increase muscle mass gradually.
Sports supplements such as Cyclone are a great help in increasing