What do football players drink during a match? What do soccer players eat?

The correct physical development of a football player directly depends on his nutrition. Not only on the number and intensity of training, but also on what he feeds himself, enabling the body to progress in terms of the growth of any physical indicators.

We offer to talk about the nutrition of football players and find out what should be included in the athlete's diet, what is better to exclude and what to pay more attention to when choosing products. For experienced players playing at a high level, this article may not be as useful as for beginners, since their nutrition is monitored by coaches / doctors or even they have to eat at the training base, where all their food is prepared in advance. Therefore, we will focus on beginner athletes who want to properly balance their diet. So let's go!

Food composition

Let's start with the calorie content of food. During the training period, a football player should consume approximately 60-67 kcal per kilo of his own weight. It is important to calculate the correct ratio of proteins, fats and carbohydrates. In our case, the following ratio will be correct 1:0.8:4.

Let's now go through each nutrient. Let's start with perhaps squirrel, which should be consumed daily in the amount of 2.3 grams per 1 kg of weight. Here, as a rule, we are talking about protein of animal origin, it is important to indicate what is better to include in the diet:

• eggs;
• poultry meat;
• beef;
• cheeses;
• dairy products;
• cottage cheese.

If we are talking about the proper nutrition of football players, then it should be noted that it is better to cook meat for a couple or boil / bake. Fried foods are recommended to be completely / partially excluded. So, now about proteins of natural origin, which must also be in the diet of a football player:

• beans;
• potato;
• oatmeal;
• buckwheat.

Fats. A terrible word, but you should not be afraid of it. It's just that the worlds need to be dosed reasonably and in no case be excluded from the diet, since they are a concentrated source of energy, which is so necessary during heavy physical exertion. We will proceed from the following calculation: 1 gram of fat per 1 kg of body weight. We can get the fats we need in such products:

• butter;
• fish fat;
• cheeses;
• sour cream;
• oil of various seeds;
• nuts.

Carbohydrates. Here the division occurs into simple and complex. At the same time, we prefer complex carbohydrates by 70%, everything else is simple. We take complex carbohydrates from:

• brown rice;
• vegetables and fruits;
• various cereals;
• bread (whole grain);
• pasta.

What to exclude from the diet?

Now about the unpleasant - prohibitions. Food players do not accept:

• sweet sodas;
• alcohol;
• fast food;
• crackers, chips and various snacks;
• creams;
• sweet pastries.

That was in general, and now the list of prohibited products on the day of the game:

• fried meat;
• seasoned dishes;
• legumes;
• nuts/seeds;
• oil.

On the day of the game (before the game) it is most welcome:

• vegetable dishes / salads / side dishes;
• natural yoghurts;
• boiled poultry meat;
• eggs;
• compotes / jelly.

For quick recovery after games, it is recommended to use:

• fish cooked in any way;
• vegetable salads;
• stewed vegetables;
• a lot of fruits.

Amount of food

Of course, you need to eat in reasonable quantities, otherwise there will be no sense from the “right” products. Most often, the diet of football players is divided into four meals, so let's distribute the loads in percentage terms: 20% for breakfast / afternoon tea / dinner, 40% for lunch.

What and when is the best time to eat? Conditionally it will look like this:

1. Breakfast: whole grains, eggs, cereals and juices.
2. Lunch: more protein foods, soups, fruits / vegetables, pastries.
3. Afternoon snack: dairy products, fruits/vegetables.
4. Dinner: more vegetables, pasta, juices (no sugar).

Something like this should look like the diet of football players, but it is better to adjust it either with your coach or with your doctor. It is important not to forget about the individual aspects inherent in each individual organism, so the issue of nutrition must be approached reasonably and based on one's own needs. It is also important to take into account the trainer’s settings (weight gain or decrease) for optimal physical fitness. In this case, you need a personal consultation with a specialist who will advise which foods to include / exclude from the diet in order to achieve the desired result as quickly as possible and without harm to the body.

Sport is of great importance in human life, and its benefits have long been proven. Many people choose jogging as one of the sports, as it is the most useful and convenient.

Such sporting events as the World Championships or the Olympics unite people all over the world, which was proved by the recently concluded World Cup. Given that he was followed even by those who are far from football, many probably noticed how the players constantly spit water on the field. For what?

The debate about whether to drink water during exercise has been going on for decades. Supporters of both options have many arguments why they are right, and therefore often everyone decides for himself which approach to use.

If we consider specifically the example of football players, this approach works here: drinking liquid causes heaviness in the stomach, which leads to additional fatigue. Also, the drunk liquid can disrupt the processes of muscle contraction due to an increase in the volume of circulating blood.

People who hold this opinion believe that the liquid can only be consumed before and after exercise. During practice itself or in the event of a match, this is strictly prohibited.

Equally convincing arguments are made by supporters of fluid intake. The human body is 70% water, and during exercise this percentage decreases, so the lost volume must be replenished.

Even here there are different approaches. Someone talks about a couple of sips every, say, 20 minutes, someone, on the contrary, can drink liters of liquid. It is assumed that with a decrease in the level of water in the body, the blood thickens, the muscles and nervous system begin to receive less nutrients, which leads to a deterioration in strength, reaction and attention.

There have been many studies in this area with very conflicting results. For example, the results of studies in neighboring laboratories conducted in 2015-2017 showed that when rinsing the mouth, athletes perform better in exercises where strength and reaction are important.

But where endurance comes to the fore, as in long-distance running, the results have not changed. This led scientists to assume that such a method affects only the short-term use of force. Nevertheless, it was in football that this practice took root, although it would seem that endurance is also important there.

On the other hand, if you talk to athletes and ordinary people who go in for sports from time to time, you can hear diametrically opposed opinions. Perhaps it directly depends on the state of the body of each person.

What approach are you and why? Share your opinion in the comments.

Football players, like other athletes, must adhere to a strict regimen and have a clearly defined menu. And it does not matter whether we are talking about professional football players or those who play at the amateur level.

Calorie content and composition of food

Football is always a serious physical activity. Therefore, it is important to fill the body with high-quality "fuel" - this is how the king of football Pele called food. The diet should include all the necessary nutrients in the right amount.

The average number of calories during training is 60-67 kcal per 1 kg of weight.

So, if an athlete weighs 75 kg, he should consume from 4500 to 5025 kcal per day, and the ratio of proteins, fats and carbohydrates should be 1:0.8:4.

1. Proteins

For 1 kg of a football player's weight, there should be about 2.3 g of pure protein per day . More than half (at least 60%) of this norm is animal protein:

• Poultry meat (without skin).
• Eggs.
• Dairy products.
• Cottage cheese.
• Cheeses.

The first three products must be properly prepared. Best of all - steamed, baked or boiled. Plant proteins are found in:

• Buckwheat.
• Beans.
• Potato.

2. Fats

It is impossible to completely abandon fats in the diet of a football player, because they are a concentrated source of energy that an athlete needs. For 1 kg of weight per day, a football player needs 1.8 g of fat , of which at least 70% must be contained in products of animal origin:

• Fish fat.
• Sour cream.
• Cheeses.

And the rest 30% - vegetable fats :

• Linseed oil.
• Cedar oil.
• Sesame oil.
• Butter of various nuts.

3. Carbohydrates

In the diet of a football player, complex carbohydrates should be at least 70% , the rest is simple. Complex carbohydrates are found primarily in the following foods:

• Cereals.
• Whole grain pasta and bread.
• Unpeeled rice.
• Vegetables and fruits are low in sugar.

When eating such products, glucose, which is to be absorbed, is formed gradually, so it can be used to replenish energy in full. However, after intense training, it may be necessary to quickly restore strength, in these cases the athlete may resort to the help of fast carbohydrates and drink a glass of sweet tea so that sugar is quickly absorbed into the blood.

If we talk about professional football, then in it each club has its own team of nutritionists, doctors and cooks who make up a special menu. Each team has its own preferences, and each nutritionist has his own opinion about certain products.

As a rule, everyone is prohibited from:

• Sweet carbonated drinks.
• Chips and crackers.
• Deep-fried dough products.
• Sweet creams.
• Alcohol.

The menu for football players on game day is different from the menu for a regular training day. You can eat no later than 3 hours before the start of the match .

On game day:

• Seasonings.
• Oil.
• Seeds and nuts.
• Legumes.
• Grilled meat.

On game day:

• Stewed or boiled poultry meat.
• Chicken bouillon.
• Vegetable garnish.
• Eggs.
• Whole grain products.
• Natural yoghurts.
• Compote.

Moreover, the food consumed by him should contain a large amount of protein, as well as fiber, in order to replenish the supply of vitamins and minerals.

After a workout, you can eat:

• Fish prepared in any way.
• Vegetable salad.
• Vegetable stew.
• Fruits.

Diet

How many times a day should a soccer player eat? It depends on what mode is adopted in the league. For example, the Bundesliga has adopted fractional five meals a day, while the Premier League still adheres to a three meals a day system with an optional afternoon snack.

If you divide the daily diet by 4 times, then as a percentage it looks like this:

1. Breakfast - 20% of the total amount of food: eggs, cereals, juices, whole grains.
2. Dinner - about 40%: soups, protein foods, vegetables, pastries, fruits.
3. afternoon tea – 20%: fruits, vegetables, dairy products.
4. Dinner – 20%: pasta, vegetables, unsweetened juices.

Animal squirrels eat in the morning. After breakfast, 1-1.5 hours should pass before the first training session (in the gym or on the field). And the last meal should take place no later than 3 hours before bedtime.

On a normal day (not match day), the routine is as follows:

1. Breakfast – 7:00.
2. Dinner – 12:30.
3. Afternoon snack (if provided) – 16:00.
4. Dinner – 19:30.

With this mode, the players go to bed at 23:00.

Special sports nutrition

In addition to the usual products that almost everyone consumes, athletes need special supplements, vitamin and mineral complexes, etc.

Football players need special sports nutrition, which should contain:

• whey protein - protein for the formation and restoration of muscle tissue.
• Creatine that promotes hydration of muscle cells.
• Glutamine - an amino acid necessary for the functioning of the immune system and recuperation.

Since football is considered a traumatic sport, players need to keep their ligaments and tendons flexible and their joints and bones strong.

Supplements with the content will help with this:

• Hyaluronic acid.
• Collagen.
• Chondroitin.
• Glucosamine.

After matches or responsible training, a football player needs to minimize the process of destruction of muscle tissue (catabolism). To do this, you can use a special complex of amino acids, as well as carbohydrate products, which are available in the form of powders and added to protein shakes.

To replenish the water balance, plain water will not be as effective as isotonic drinks. They contain almost all the necessary vitamins and minerals.

Every football player knows exactly what he should not eat, and what he should not refuse. Depending on this, he can adjust his diet. So, overweight athletes, for example, are advised to reduce the proportion of carbohydrates in the menu.

It is difficult to overestimate the importance of diet for a football player. On the way to success on the field, every little thing counts.

As London Arsenal coach Arsene Wenger once said: “Food is like gasoline. If you put the wrong one in your car's tank, it won't go as fast as it should." By the way, f The Frenchman (Arsène Wenger) famously changed the eating habits of his players after arriving from Japanese club Nagoya Grampus Eight in 1996. Then his methods of work were used by other clubs in the Premier League. Boiled fish, pasta and vegetables have become a staple in the diet of the average Arsenal football player.

Photo 1. Diet of a football player.

If a football player does not have a healthy diet, he will be more susceptible to fatigue, will not be able to actively train, and therefore will be inferior in skill to other players.

What can a football player eat?

Here are the main nutrients that players should consume.

• Simple carbohydrates - they can be found in sweets, cakes, soft drinks, jams, preserves.
• Complex carbohydrates - rice, bread, pasta, potatoes, cereals, fruits.
• Saturated fats - butter, margarine, cheese, pies.
• Unsaturated fats - sunflower oil, salmon, nuts.
• Protein - milk, chicken, eggs, fish, yogurt.
• Vitamins and minerals - fruits, vegetables, dairy products.
• Fibers - seeds, peas, beans.
• Water found in foods, beverages, specialized sports drinks.

Football players need energy, which is most commonly found in carbohydrates. They should account for about 70% of a footballer's diet.

Photo 2. Pasta is necessarily present in the diet of a football player.

The optimal carbohydrate intake for a player is 2400-3000 calories, but many players fail to get this due to their glycogen levels not being up to par. Those who start the game with low glycogen levels can experience serious stress after the break because they have little carbohydrate left in their muscles.

A good carbohydrate intake can be achieved through occasional snacking throughout the day, in addition to the three regular meals. And it is especially useful for recuperation immediately after a workout or match to replenish energy in the muscles.

Some snacks that are high in carbs but low in fat include:

• Bananas;
• muesli bars;
• donuts;
• bagels, low fat;
• rice pudding;
• yogurts;
• milkshakes;
• fruits.

A healthy diet for footballers is also important for players to recover faster from injuries.

Photo 3. Football players are allowed to eat sweets.

Hector Uso, doctor at Villarreal Football Club, said he thinks the ideal nutrition for young players is when they eat before and after a match.

What to eat before the game?

The pre-match meal should consist of carbohydrates with a little added protein, as protein can cause digestive problems. At this moment, an energy basis is laid for the player for the entire match.

We must try to maintain blood glucose by eating some carbohydrates such as pasta or rice. They should always be consumed in combination with vegetables and a small amount of protein, as well as free from fat as much as possible. For example, fish is an ideal pre-match meal.

Photo 4. Pasta and boiled fish - a suitable lunch before a football game.

Football players usually eat three hours before the game, but modern doctors recommend eating even a little earlier - three and a half hours before the game. This would be ideal.

What to eat after the game?

When the match has ended, the recommended start for meals is 30 minutes after the final whistle. The reason it's important to try to eat as soon as possible after a match is the recovery window. During this period of time, the body needs nutrients that will help to recover faster.

This window lasts up to 45 minutes after the end of a match or heavy exercise. It is necessary to feed the football player with food with carbohydrates and proteins. At the end of the match, the muscles in the player's hepatic portal system are completely exhausted, so glucose and carbohydrates must be restored in this phase with pasta or rice. Pasta or rice because they are the best things to eat at that moment.

Photo 5. Protein food will help the athlete recover after the game.

And it is also necessary to restore the damaged protein part of the player's balance, so the player is fit again for exercise or the next match in a day, and does not suffer from muscle problems. So, to prevent this, you need to take proteins. Football players usually eat on the bus. Often it is cold pasta, salad with tuna, egg and turkey.

What drink?

The best liquid to drink is a diluted carbohydrate solution.

It is best to drink before, during and after training, and to ensure that fluids are taken on a regular basis throughout the match. Avoid drinking too much at once because it can make you bloated and increase your risk of getting an upset stomach. It is necessary to take liquids during training or games on a regular basis, but in small quantities.

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