F-MARC

Nutrition for football

A practical guide to eating and drinking
to improve performance and health

100 YEARS FIFA 1904-2004

F-MARC Fédération Internationale de Football Association Based on the International Consensus Conference
EE EA FIFA-Strasse 20 PO Box 8044 Zurich Switzerland
MEDICALASSESSMAEIIT
RESEARCH CERE
• • AA
Tel: +41-(0)43-222 7777 Fax: +41-(0)43-222 7878
held at FIFA Headquarters in Zurich in September
fy the Goo 4 fe
G*me
www.FIFA.com 2005
Fédération Internationale de Football Association
F-MARC
President Joseph S. Blatter
Nutrition for football
Secretary General Urs Linsi

Address FIFA-Strasse 20 P.O. Box 8044 Zurich Switzerland Tel:

+41-(0)43-222 7777 Fax: +41-(0)43-222 7878
www.FIFA.com
2 FOREWORD | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | FOREWORD 3

Neville Isdel
Chairman of the Board and Chief Executive Officer
The Coca-Cola Company
2 FOREWORD | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | FOREWORD 3

Multinational company Coca-Cola has established a

successful sponsorship relationship with FIFA and
the FIFA Medical Evaluation and Research Centre
(F-MARC) through the POWERADE brand. The
result of this collaboration is this guide on nutrition,
which we hope will provide you with practical
information in view of the 2006 FIFA World Cup.
Every player must wisely select foods that
help them achieve their sporting goals.
We are pleased to support all those athletes who
aspire to achieve their goals. That's why we created
Joseph S. Blatter, FIFA President
POWERADE sports drinks to help athletes maintain
peak performance for longer. Its special composition
delays fatigue during physical effort and prevents
The foods and drinks players choose to consume
dehydration.
can affect their performance in sport and help them
stay healthy and fit. Every player must wisely select
This guide places special emphasis on the
foods that will help them achieve their sporting
importance of nutrition as a decisive factor in sports
goals.
performance. We hope you find this information
We must also remember the social and cultural useful.
importance of eating, and the pleasure it gives us. A
healthy diet that is good for performance can also be
very tasty.

FIFA is committed to helping all players achieve their

goals, and this guide is part of that commitment.

Joseph S. Blatter
FIFA President
4 KEY MESSAGES | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | KEY MESSAGES 5

Key messages

When highly talented, motivated and well-trained players compete, the margin between victory Protein-rich foods are important for building and repairing muscle, but a normal, varied diet is
and defeat is minimal. Therefore, even the smallest details can make a big difference. Diet enough to get the protein your body needs. A selected vegetarian diet can also easily satisfy
affects performance, and the foods we choose to consume during the the

Players need to know what their personal nutritional goals are and how they can select a nutritional
strategy to achieve those goals. A varied diet that meets energy requirements and is based on nutrient-rich
foods such as vegetables, fruits, beans, legumes, cereals, lean meat, fish and dairy
Every player is different, and there is no one-size-fits-all diet that fits every player's needs at all times. products should ensure adequate intake of vitamins and minerals. If any of these food
Individual needs change even with the season and players must be flexible to accommodate these groups are excluded, other foods will need to be chosen more carefully.
circumstances.

Diet can have a huge impact on training, and a good diet will help you withstand consistent,
intensive training, limiting the risk of illness or injury. A good choice in nutrition can also promote Staying hydrated is important for performance. Fluid intake before, during
better adaptation to the training stimulus. (as appropriate) and after exercise is important, especially in hot climates. If you
sweat a lot, you should consume foods and drinks that contain enough salt to
replace the loss.
The key is to get the right amount of energy to stay healthy and perform well. If we absorb too much
energy, our body fat increases, but with little energy, our performance declines and we can become
injured and even sick. Players are advised not to abuse dietary supplements.

Carbohydrates provide your muscles and brain with the fuel they need to cope with the stress of training
and competition. Players should know which foods to choose, how much to eat, and when to eat
them to meet their carbohydrate needs. This booklet contains information that will help players of all ages make
informed decisions to meet their nutritional needs in different situations. This brochure is
intended to provide practical information that may be useful to the athlete interested in his
or her health, but it does not replace the individual recommendation of a qualified
professional.

7
6 INTRODUCTION | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | INTRODUCTION 7

The benefits of eating well

A well-selected diet offers many benefits to all This guide, Nutrition for Football, is based on the
athletes. conclusions of the International Consensus
Conference on Nutrition in Sport, held in September
• Optimal results of the training program
2005 in Zurich. We would like to thank the
• Better recovery during and between exercises and other activities
participants in this conference for their contributions,
• Achieving and maintaining an ideal weight and physical condition
as well as the sources of scientific specialists cited in
• Reducing the risk of injury and illness
this brochure.
• Confidence in being well prepared for the competition
• Consistency in achieving high performance in matches
• Enjoy meals, even at social events

Despite these advantages, many players do not meet

their nutritional goals. Among the most common
problems and difficulties are:

• Insufficient knowledge of food and drink, and inadequate This guide was prepared for the FIFA Sports Medicine

preparation of these Committee by:

• Bad choice when shopping or eating out

• Poor or outdated knowledge of sports nutrition
• Insufficient financial means Ron Maughan, United Kingdom

• Busy lifestyle that does not allow you to obtain or consume

appropriate foods Louise Burke, Australia
• Inability to get good food and drinks
• Frequent trips Dr. Donald T. Kirkendall, USA
• Indiscriminate use of supplements and foods for athletes
The information in this brochure is intended to provide players and
coaches with an overview of the latest guidelines in sports nutrition. Our deepest gratitude goes to all participants at the FIFA/F-
Although there is no miracle diet or recipe, eating and drinking well MARC International Consensus Conference for their comments
allows players of all performance levels to achieve their personal goals and input into the development of this brochure.
in their training programs and competitions. There is no point in training
hard and ignoring the benefits that good food selection can provide.
 THE ENERGY THE BODY NEEDS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | THE ENERGY THE BODY NEEDS

The energy that the body requires to train and play matches

Most professional players play one or more competitive matches per week almost Carbohydrates, which are stored in the muscles and liver as glycogen, are probably The total distance a player runs during a match depends on several factors, including The energy needed for training
all year round, and train almost seven days a week, even twice a day during this the most important substrate for energy production, and fatigue at the end of the the category, the player's position, the style of the match and individual physical
period. In order to maintain good performance and prevent the development of match may be due to the depletion of glycogen in some individual muscle fibers. If condition. At the highest level, field players typically run 10 to 13 km, making
chronic fatigue during training, the amount of energy your body needs must be only a few fibers could not contract, you would not be able to run as fast, or even lose football an endurance sport. The demands are increased, as expected, by the fact that Energy demands in training vary depending on the intensity, frequency and
covered. that ability. The levels of free fatty acids in the blood increase progressively during more than 600 meters are covered by running at speed and 2.4 km at maximum. duration of training sessions, and over the course of the seasons. Most players
the match, thus partially compensating for the progressive decrease in muscle During the duration of the match, heart rate reaches 85% of maximum and oxygen follow a weekly cycle comprising a reduced training load to allow for recovery
glycogen. demand reaches 70% of the maximum that can be inspired (VO2max). These values after the previous match, days of hard training, and a reduced training load in
There are important differences in the physical effort of a player during the match, show that a player weighing 75 kg expends 1,600 kcal (approximately 6.5 MJ) during preparation for the next match.
Energy to play games
which are related to physical capacity and tactical role in the team. Fatigue also a match. The value for players in a lower match category is lower, because VO2max
occurs temporarily during the match, but it is not yet known what reduces the ability is also reduced, and therefore the total energy expended will be lower, although it
Football is a sport of intermittent work. Athletes typically play at a low intensity to achieve peak performance. These differences should be taken into account in the should be noted that energy needs can vary greatly depending on the player.
for more than 70% of the game, but their body temperature and pulse rate show training and nutritional strategies of professional players.
that a lot of energy is being burned. In part, the high energy demand is due to the
fact that players perform repeated, high-intensity efforts. A high-performance
The foods we eat and the liquids we drink cover the immediate needs of
the body and modify the energies stored in it. Stored energy plays
several important roles in exercise performance, contributing to:

Size and physique (e.g. muscle mass and body fat)

Functions (e.g. muscle mass) Fuel for exercise (e.g.
carbohydrates for muscles and liver)

professional player makes approximately 150-250 short but intense movements

during the match. These efforts not only require large amounts of energy from the
anaerobic energy system, but also a high level of creatine phosphate and
glycolysis over the course of the match.
In pre-season, the training load is usually at its maximum as players make the
greatest possible effort to achieve good physical condition for the opening matches
of the season. The energy demands of a fitness-focused training session can be the
same as those of a tough match. In sessions where the emphasis is on recovery and
regeneration or even dexterity, less energy will be used.

Energy needs

The energy needed for training and the game must be added to the energy required
for daily activities. As mentioned above, energy demands will depend on the
intensity and duration of the training sessions. These will vary depending on the
season and the different levels of competition.
The amount of food a player needs depends on their energy needs, and there is no
simple formula to quantify it. Energy demands depend not only on the demands of
training and match play, but also on activities outside of sport. Players who train
occasionally or whose training sessions are short and not very demanding do not
need much energy. Likewise, energy needs are lower during periods of inactivity
such as the off-season or while a player is injured, and players must adapt their
food intake to such situations.
10 BODY FAT | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | BODY FAT 11

Body fat

The fat deposit of each body is the balance of the energy consumed and balance. Monitoring body weight can be misleading and information achieve their ideal weight and body fat level, the player must take
expended during our life. Fat is the body's largest energy store, and is can be misinterpreted. special care in choosing their diet and their level of activity during the Example of low energy reserves:
Monitoring the decrease in skin fat density with changing climatic off-season and in the pre-season stage, without affecting their health
an efficient way to store excess energy for use in times of need. and performance. 60 kg woman with 20% body fat = 48 MMC Daily energy intake
seasons, especially if performed by a trained kinanthropometrist, can
To avoid irreversible damage to the body's bone structure, a player who is 1,800 kcal (7,560 KJ) Daily exercise expenditure (1 h/d) = 500
provide useful information about changes in body fat deposition.
A player performs better if the amount of body fat is proportional to his suffers from menstrual disorders should see an expert doctor for kcal (2,100 KJ) Energy availability = 1,800 – 500 = 1,300 kcal
energy needs. This varies depending on the person and the player's examination. (5,460 KJ)
Ketones in urine may be an indicator of inadequate carbohydrate
career path, and therefore, an ideal value cannot be established for each Energy availability = 1,300 / 48 or 27 kcal/k MMC (113 KJ per k
intake.
individual. If the body fat level drops too low, health will suffer, but if MMC)
it is too high, the player will not have the same agility because he has Measurements of changes in muscle strength and endurance are a
to carry unnecessary weight. In this regard, it is important for players to useful biometric marker of muscle development.
optimally manage food intake and energy expenditure so that their
body maintains its proper size and good constitution.

Things to consider when reducing energy intake

Strategies to manage energy intake and balance

While many players reduce energy intake to lose weight and body fat,
it is detrimental if energy intake is reduced below levels that affect
Players must control their levels of fat, carbohydrates (body fuel) and healthy body functions.
protein, managing the intake and consumption of these nutrients
separately. These topics will be discussed in detail later in this booklet. Energy reserves = total energy intake – energy used in exercise or daily
activities
Players should follow a meal plan to achieve their specific goals,
without relying solely on appetite. According to recent studies, if energy availability decreases to less than
TO a daily intake of 30 kcal (135 KJ) per kilogram of lean body mass
(LBM), substantial damage to metabolic and hormonal functions
to guide you in the intake of ( -2 occurs, affecting performance,
growth and health. In women, the result of decreased energy is a
disruption of reproductive function and menstrual regularity.
energy. It is advisable to count h.____________________________
with the opinion of a nutrition expert to develop a meal plan. Similar problems are believed to occur in male players as well.

Players must have a separate number of biometric markers to monitor Players requiring weight or fat loss advice should

the progress of each of their energy-related goals. consult a sports nutritionist or sports dietitian.

Body weight is not an accurate or reliable indicator of energy If you need to reduce the amount of body fat, you should do
so gradually. Players can avoid potential problems by being careful not
to gain weight during the off-season. In order to
12 CARBOHYDRATES | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | CARBOHYDRATES 13

Carbohydrates in the diet

Carbohydrates are an important but relatively ephemeral source of fuel Carbohydrate Intake Goals Particular observations
for exercise, which must be covered in the daily diet with carbohydrate-
Immediate recovery after exercise (0 to 4 hours): approximately
rich foods. Players' daily food and beverage plan should include
1 g per kg of the player's body weight per hour, consumed at
sufficient carbohydrates to fuel their training program and optimize Recommendations for carbohydrate consumption should not be
frequent intervals.
muscle glycogen store recovery between exercise sessions. The amount translated into percentages of total energy intake, since these
Recovery from a moderate/low intensity training session: 5-7 g recommendations do not necessarily fit the needs of each person, nor the
of carbohydrates an athlete needs can be determined by the player's size
per day per kilogram of body weight. energy requirements of their particular muscles.
and the demands of his training program (see table). However, each
Recovery from a moderate to high resistance training session
person has different needs and therefore these must be calculated
(such as pre-season) or for competitions: 7-10 g per day per
individually, taking into account the total energy required and the Examples of carbohydrate foods with a moderate to
kilogram of body weight.
specific goals of the training. It is important to pay attention to high glycemic index (GI)
performance during training and matches to assess whether there are
During long recovery periods (24 hours), the choice and timing of Most breakfast cereals
problems with fuel availability. Most forms of rice
carbohydrate-rich meals and snacks is not as important, and can be
White and whole wheat bread
organized according to the practicality and time availability of each
Sports and soft drinks
player. Glycogen synthesis does not differ depending on whether the Sugar, ham and honey
Strategies for selecting carbohydrate-rich foods and
carbohydrate is consumed in liquid or solid form. In relation to the Potatoes
beverages and optimizing glycogen recovery
proportion of carbohydrates to be ingested, the consumption of Tropical fruits and juices
carbohydrate-rich foods should be spread over the 24 hours.
When the period between training sessions is less than 8 hours (during
It is important to select carbohydrate-rich foods and add other foods to
elite players' pre-seasons, for example) the intake of liquid and solid
meals and snacks that provide a good source of protein and other Examples of high-carb foods and meal
carbohydrates should begin immediately after the first session to
nutrients. These nutrients can assist in the other recovery processes, and combinations
maximize effective recovery time. Snacks are recommended during the
in the case of protein, can promote additional glycogen recovery when Breakfast cereal with milk
first phase of recovery to meet carbohydrate needs.
carbohydrate intake is lower than target or when snacking is not Yogurt of different flavors
possible. Fruit smoothies or drinkable nutritional supplements
Meat and vegetable sandwich
Carbohydrate-rich foods and drinks with a moderate to high glycemic Stir-fried with rice or noodles
index (GI) provide a source of rapidly absorbed carbohydrates during
glycogen synthesis.
These foods should predominate in recovery meals.

Adequate energy intake is also vital for optimal glycogen

recovery. The abstinent eating practices of some players,
especially women, make it difficult to achieve carbohydrate
intake goals to optimize glycogen storage.

Aka T
14 PROTEIN NEEDS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | PROTEIN NEEDS 15
14 PROTEIN NEEDS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | PROTEIN NEEDS 15

For athletes of all times and disciplines, proteins have always been a key
element for sporting success. Whereas Olympic athletes once had to eat
unusual amounts of food, today's athletes have a wide variety of protein
and amino acid supplements to boost their protein intake.

Proteins play an important role in training. Amino acids from proteins

build blocks of activity for the manufacture of new tissues such as
muscles, and for the repair of old tissues. They are also the building
blocks of hormones and enzymes that regulate metabolism and other
body functions. Proteins are a small source of fuel for the muscle being
exercised.

Some scientists have suggested that resistance and strength training

exercises may increase daily requirements to a maximum of 1.2 to 1.6 g
per kilogram of body weight, compared with the recommended intake of
0.8 g/kg of body weight for a sedentary person. However, evidence for
increased protein requirements is neither clear nor widespread. Part of
the confusion is caused by problems related to the techniques used by
scientists to measure protein requirements.

The debate over the exact protein needs of players is unnecessary.

Nutritional studies show that most players already consume diets with a
protein intake of more than 1.2 - 1.6 g/kg per day, even without taking
into account protein supplements. Therefore, most athletes do not need
to increase their protein intake. It is best for every athlete to consume
adequate energy from a variety of nutrient-rich foods to ensure that their
protein needs are met, even when the demands of high-level training
increase.

Most players at risk of not meeting their protein needs are those who
severely restrict their energy intake or do not vary their diet. Adequate
protein intake is also important in promoting protein balance or
increasing protein retention.

Although some endurance athletes and bodybuilders consume excess

protein (2-3 g per kg of body weight), there is no evidence that such a
dietary pattern increases training performance or muscle mass and
strength. While such diets are not necessarily harmful, they are
expensive and may neglect other nutritional needs, such as providing the
fuel required to optimize training and performance.

Recent studies focus on the acute response to strength and endurance

training sessions. Having the right protein ratios is a very important
element especially during the recovery phase, in order to combat the
sudden and increasing lack of protein that occurs during training and to
promote muscle growth, repair and adaptation that occur after exercise.
These studies found that protein intake combined with carbohydrates
increases protein synthesis during the recovery period. There is evidence
that responsiveness is increased if these nutrients are consumed shortly
after exercise, or in the case of endurance sessions, shortly before
exercise. But studies are still needed to determine the most appropriate
amount, type and time at which they should be administered.
16 VITAMINS, MINERALS AND ANTIOXIDANTS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | VITAMINS, MINERALS AND ANTIOXIDANTS 17

Vitamins, minerals and antioxidants to train and stay healthy

Strenuous exercise periods and exhausting workouts, especially aerobic The best way to correct this situation is to seek the advice of a qualified
Recommendations for varying your diet and Special care
exercises, stress the body. Adequate intake of energy, protein, iron, sports nutrition expert, or even a sports dietitian. In cases where, for
eating nutrient-rich foods
copper, manganese, magnesium, selenium, sodium, zinc and vitamins A, example, a player is travelling to a country with a limited food ration or Iron: Iron deficiency is the most common nutrient
C, E, B6 and B12 are particularly important for health and performance. is suffering from a deficiency of particular vitamins or minerals, the Be willing to try new foods and new recipes deficiency in the world. It occurs in athletes, including
These nutrients, among others, are best when obtained from a varied diet consumption of supplements is justified, under the supervision of a Eat mostly seasonal foods footballers, and can impair training and competition
based largely on nutrient-dense foods such as vegetables, fruits, qualified nutrition expert. In general, a wide variety of multivitamin performance. Unexplained fatigue, especially in
Experience all the varieties of different foods
legumes, beans, grains, lean meat, fish, dairy, and unsaturated oils. The and/or mineral supplements are the best choice if a restricted food intake vegetarians, should be examined by sports nutrition
Combine foods in a balanced way
study of nutritional diets shows that most footballers can obtain the must be followed, although the use of particular nutritional supplements experts and specialists. Routine use of iron supplements is
Think carefully before removing a food or food group from
recommended intake of vitamins and minerals through daily meals. may be necessary to correct a diagnosed nutrient deficiency (such as not sensible, too much is as harmful as too little. Self-
your eating plan.
Those at risk of not consuming the necessary amount of nutrients iron deficiency). medication with iron supplements may hide the real cause
include: Include fruits and vegetables in every meal. The strong of fatigue or fail to address the root cause of low iron
colors of most fruits and vegetables are a sign of their high levels.
Players who, in order to lose weight, reduce their energy intake, vitamin and antioxidant content. Try to fill your plate with
Antioxidant nutrients
especially for long periods meals featuring brightly colored foods to ensure a good Calcium: Calcium is important for healthy bones. The best
Players whose diet is not varied enough, and who consume foods intake of this range of health-promoting dietary components. source is found in dairy products, even the lean varieties.
that are not very nutritious Antioxidant nutrients are important to help protect body tissue against Make sure you eat a "rainbow" every day by choosing fruits Soy-fortified foods can replace dairy products if athletes
the stress of rigorous exercise. It is not known whether intensive training and vegetables in each of these colors: are unable to consume dairy products. Adults need to
increases the need for antioxidants or whether the body naturally consume a serving of dairy products three times a day, and
develops an effective defense with a balanced diet. The consumption of White: e.g. cauliflower, banana, potato, onion Green: more frequently during the growth stage of children and
antioxidant supplements is not recommended, since there is not enough broccoli, lettuce, green apple, grapes Blue/purple: adolescents, during pregnancy and breastfeeding.
evidence to confirm their benefits, but it is known that excessive blueberry, plum, purple grape, raisin Yellow/orange: pear,
consumption of these supplements can reduce the natural defense orange, mango, carrot, apricot
system. Red: tomato, watermelon, red apple, cherry, berries, red
pepper
18 PREPARATION FOR COMPETITION | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | PREPARATION FOR COMPETITION 19

Preparation for the competition

Most players know how important it is to rest and eat well in the days High dose of carbohydrates lower-level competitions, or for players who do not run much in a Fluid intake before competition
leading up to an important match, but they don't know exactly how match, the pre-competition meal does not necessarily have to be
much to eat, what type of food, when is the best time to eat it, and even carbohydrate-based. However, at a highly competitive level, players are
what exactly to eat a few hours before the competition or intense Players who compete intensively can consume a high dose of advised to: Players should drink plenty of fluids with meals the day before
training. carbohydrates for a few days. This additional supply of glycogen to the The main “mistake” made by players is eating very few carbohydrates competition to ensure they are well hydrated on the morning of
muscle to stabilise normal levels can be achieved in a few days by (less than 1g/kg of body weight) during the 6 hours prior to exercise and competition. Players should not refrain from drinking water or
Carbohydrates are the key to providing energy, which must be consuming a large amount of carbohydrates (approximately 8-10 g per then not ingesting carbohydrates during exercise. This small carbohydrate-containing fluids during the hours close to the
optimized for the days leading up to and even on the day of the kilogram of body weight per day, see box), while reducing the intensity carbohydrate intake is of paramount importance for the body to release competition.
competition itself. The level of water and salt in the body should also be of training to moderate levels of short duration. Typically, training with abundant glucose into the bloodstream, but does not provide enough
taken into account. However, in the two to four days preceding the moderate to intense exercises is done during the first few days of the In hot climates, it is recommended that approximately 500 ml of fluids
carbohydrate to sustain the player through subsequent exercises.
competition, the player's needs for protein, fat and other nutrients week before the competition. be consumed during the 60 to 90 minutes prior to the start of the
generally do not increase above the levels recommended for a moderate competition. This will allow enough time for excess fluid to urinate
level of training. before the match starts. In training or competition that causes

Carbohydrates during the 6 hours before the game

Example of a daily carbohydrate intake diet for the Players often have a favorite meal that they eat before competition,
provision of 630 g of carbohydrates *(for example to which not only provides extra energy during competition but also helps
provide 9 g/kg of carbohydrates to a 70 kg player) curb hunger, calming the stomach, and is convenient and practical. In

Early morning – 150 g = 2 cups of cereal with milk + 250 ml of

fruit juice + 1 banana + 2 thin slices of toast with thin slices of
ham
Mid-Morning – 50 g = 500 ml of a soft drink or 750 ml of a sports
drink
Midday – 150 g = 1 slice of bread rolls + 1 medium bread roll +
fruit smoothie
Snack or appetizer – 50 g = 200 g of flavored yogurt + 250 ml of
fruit juice
Dinner – 200 g = 3 cups of pasta + 2 cups of fruit salad + 2
scoops of ice cream + 500 ml of sports drink
Snack-Appetizer 30 g = 50 g of chocolate
Eat 1 to 4 g (per kilogram of body weight) of carbohydrates during the 6
hours before exercise.
(*Foods added to balance a meal, such as sauce on pasta, can
meet energy and other nutrient needs.)
18 PREPARATION FOR COMPETITION | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | PREPARATION FOR COMPETITION 19

a lot of sweating without sufficient opportunity for fluid intake, players

benefit from drinking 300 to 600 ml of fluid during the 15 minutes
before the start of the match. This volume should be reduced for women
and those young players who have a small body.
Five different examples of foods that each provide
140 g of carbohydrate in a pre-competition meal* (2
g/kg for a 70 kg player) are:

2.5 cups of cereal for breakfast + milk

+ 1 large banana
1 bread or 3 thin slices of bread spread with honey
2 cups of boiled rice + 2 slices of bread
4 pancake servings + 1/2 cup syrup
60 g cereal bar + 500 ml food supplements or fruit smoothies
(*Please note that other foods may be eaten at mealtimes)
20 HYDRATION STRATEGIES | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | HYDRATION STRATEGIES 21

Strategies for hydration

No other nutritional strategy has as proven a reputation for increasing How do you know how much sweat you lose?
When do you need more than Rehydration after exercise
performance as consuming water and carbohydrates during exercise. water?
Players can take advantage of this knowledge to achieve optimal Monitor your weight (kilos) before and after at least one hour of

performance and well-being by considering the following aspects: a) If stored energy is depleted during football matches, this can prove to be exercise under conditions similar to those of a competition or Recovery after exercise is part of preparing for the next exercise session,
How much?, b) What type of food and drink?, c) When during a big problem, especially for those players in mobile positions or who rigorous practice. and replacing lost sweat is an essential part of this process. Both the
exercises? yd) What should be changed in the diet with respect to the tend to run a lot during the match. One strategy is to consume a high To do this, you should weigh yourself lightly clothed, with bare water and salt lost in sweat must be replaced. You should drink
climate? Not only should training and overall competition strategies be dose of carbohydrates through liquids, increasing carbohydrate reserves feet and after having dried any sweat with a towel, and as soon approximately 1.2 to 1.5 liters of fluid for every kilogram of weight lost
customized for each athlete, but also beverage and food choices during until the match and ingesting more portions during the competition, as possible (10 minutes after physical effort). in training or competition. Drinks should contain sodium (the main salt
exercise should take into consideration their unique needs and which allows for increased performance of these players. Record the volume in liters of fluid ingested during exercise. lost in sweat) if no other food is consumed. Sports drinks containing
preferences. Players, coaches and trainers should adapt these Sweat loss = Body weight before exercise (kg) – body weight electrolytes are helpful, but many foods can supply the salt you need. A
recommendations to identify their own winning formula. Improved fluid and fuel intake should not only allow players to run small amount of extra salt can be added to foods when salt loss is high,
after exercise (kg) + fluids ingested during exercise (litres).
faster and longer in the second half of the match, but also help maintain but salt tablets should be used with caution.
To convert sweat loss per hour, divide the exercise time in
their skills and judgment at times when players would otherwise be
minutes and multiply by 60.
exhausted. Games are often won or lost in the final minutes of the
match, and fatigued players are more prone to injury.

The use of commercial sports drinks with a carbohydrate content of

approximately 4 to 8% (4 to 8 g/100 ml) allows carbohydrate and fluid
needs to be met at the same time in almost all cases. The benefits of
How much and when to carbohydrate ingestion that are associated with performance are Just like new shoes, don't try new diets with new
drink? drinks or energy intakes during important
approximately 20 to 60 g per hour.
competitions, experiment with them in training until
Avoid dehydration during training and competition by drinking water or you find the one that suits you best.
Sodium should also be added to fluids ingested
sports drinks. Take advantage of this opportunity to drink during the
during exercise lasting longer than 1 to 2 hours or by
match, warm-up or half-time break. During training, the physical trainer
people who lose a large amount of sodium based on
or coach should organize rehydration breaks for the players according to
their activity (for example: more than 3 to 4 grams of
the intensity of the match and the temperature.
sodium).

Try to adapt rehydration sessions to sweat loss during training (see

Caffeine is present in most common foods and
table). It is not necessary to drink what has been lost in body weight, but
drinks and can increase endurance during prolonged exercise. These
fluid loss should not exceed 2% of body weight (for example: 1 kg for a
benefits can be obtained by consuming a relatively low dose of caffeine,
50 kg person, 1.5 kg for 75 kg and 2 kg for a 100 kg person).
such as that commonly ingested in many cultures (for example:
approximately 1.5 mg/kg of body weight, which is equivalent to one cup
Since the negative effects of dehydration during high-intensity training
of coffee or 500 - 750 ml of a cola drink).
are greater in hot climates,

Adapt your hydration sessions to these conditions to minimize the total

loss of fluid in your body. For example, take advantage of a break in the
game to drink or include rehydration breaks during training.

Do not drink more than your body loses in sweat, otherwise you will
gain weight during exercise.
22 SPORTS FOOD AND SUPPLEMENTS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | SPORTS FOOD AND SUPPLEMENTS 23

Sports Foods and Supplements

The use of dietary supplements is widespread in football, but players Reduction of excess weight and acquisition of muscle Supplements for healthy bones and joints products (gels). For example, a small cup of coffee or 750 ml of cola
should not have high expectations of the benefits of using most of these contains 100 mg of caffeine. Higher doses of caffeine do not appear to
mass be more effective, and may have negative results such as sleep
supplements. Players look for benefits in nutritional supplements such disturbances and poor sleep quality after any activity.
as: Rigorous training puts additional wear and tear on bones, joints and their Bicarbonates: During very strong exercises, the muscles produce
There is a huge variety of dietary supplements on the market that associated structures, and numerous supplements are offered for the care lactic acid. This is both good (providing energy to enable great efforts)
• Promote adaptation to training promise to reduce body fat and replace it with increasingly vigorous of these tissues. Healthy bones need a good supply of calcium and and bad (causing pain and interfering with muscle functions). In the
• Increase in the amount of energy muscles, the dream of athletes and people in general. In fact, many of vitamin D. In most cases, these nutrients are provided by diet. Players same way that heartburn can be neutralized by ingesting bicarbonate,
• Train more sustainably and intensely due to better recovery between these products are not permitted or are associated with serious health who suffer from bone density problems should seek professional advice sodium bicarbonate (at a dose of approximately 0.3 g per kg of body
training sessions risks. and undergo treatment supervised by a sports medicine specialist. weight) before an activity can counteract the negative effects of lactic
• Stay healthy by reducing training interruptions caused by chronic acid. Supplements are widely used by athletes in matches that can cause
fatigue, illness or injury Among the compounds that help generate muscle mass are chromium, Glucosamine, chondroitin, methylsulfonyl methane (MSM) and other
fatigue within a few minutes, and no health benefits have been proven in
• Improve competitive performance boron, hydroxymethylbutyrate, colostrum and others. According to products are promoted for healthy joints. Long-term (2-6 months) studies that simulated activity patterns of footballers. On the contrary,
recent research, none of these are beneficial for athletes. glucosamine treatment may provide subjective relief to older people there is a risk of gastrointestinal problems, which is why players should
suffering from osteoarthritis, but there is no evidence that it benefits experience the effects of bicarbonate during the training phase.
Few of the products used by athletes have been developed based on
healthy players.
serious research and some may even be harmful to the player. Every
Increase energy supplement
athlete should consider all the potential risks and benefits of each
Numerous sports foods have been developed to supply a specific
supplement before trying them.
Supplements that may be beneficial formula of nutrients and energy in a form that is easy to consume.
Supplements in this category include carnitine, pyruvate, and ribose as
Using a supplement may be helpful if a mineral or vitamin deficiency is This can be valuable as it allows players to meet their specific
well as other lesser-known substances. None of them have been proven
confirmed, and if you cannot increase your intake of the necessary nutritional needs when daily meals are not practical or cannot be
to increase performance, and despite their advertising promises, there Some supplements offer the possibility of increased performance, these
foods. The use of supplements, however, does not compensate for poor consumed for other reasons, especially before, during or after a
are no serious scientific studies to support them. include creatine, caffeine, bicarbonate and others.
food choices or an inadequate diet. Many players ignore the concerns training session. Some foods that are beneficial for athletes are:
that should be taken when consuming dietary supplements, and use them
Creatine: Creatine supplements can increase the amount of energy
unnecessarily in high doses, which could be harmful. • Sports drinks (source of fluids and carbohydrates during
Nutrition and immune system stored in muscles, as creatine phosphate, and increase performance in
exercise)
one or more competitions. It could even increase muscle mass, which is
• Sports gels (additional carbohydrate intake, especially during
helpful for some players but harmful to others. Generally speaking, even
exercise)
Supplements and protein powders It has been found that players who train rigorously are often prone to with supplements, any excess is harmful. Creatine is commonly found in
• Liquid food (carbohydrates, proteins, vitamins and minerals
minor illnesses and infections. These are usually minor or superficial, beef and fish, but the doses included in supplements (10 to 20 g per day
consumed before the match and afterwards for recovery, or
but they can disrupt training or cause the player to miss an important for 4 to 5 days to cover stores and 2 to 3 g per day to maintain them) are
Protein supplements, high protein bars and amino acid preparations are a high-energy diet)
competition. Rigorous training can compromise the body's immune higher than those found in a normal meal. To date, there are no known
perhaps the best-selling sports nutrition products. Adequate protein • Cereal bars (carbohydrates, protein, vitamins and minerals,
system, generating high levels of hormonal stress and reducing its adverse health effects of creatine.
intake is essential for muscle growth and regeneration, but a special often a solid form of liquid food)
ability to fight off these infections.
protein diet is rarely necessary as these needs can be met with normal Caffeine: A small amount of caffeine (1 to 3 mg/kg) can help
daily meals. Protein and carbohydrate supplements can be important in a Of course, one aspect to consider is the cost of these sports
Many nutritional supplements, including glutamine, zinc, echinacea, performance during prolonged exercise and may even be useful during
post-workout recovery plan, but most proteins found in foods generally supplements if you decide to opt for them.
colostrum and others, are on the market and claim to boost the immune short duration exercise. These moderate doses can be found in daily
have advantages over individual amino acids. system, although there are no studies to prove their effectiveness. The amounts of coffee, cola drinks and some sports
best proven strategy includes eating a high-carbohydrate diet, with low
hormonal stress and adequate rest.
24 SUPPLEMENTS AND DOPING | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | ALCOHOL 25

Supplements and doping

Players who are required to undergo doping tests in national or have negative effects on the health of players and result in positive 12 to 14 grams of alcohol, and according to the US Department of intoxicated athlete often succumbs to high-risk activities that result in
international programmes must take the necessary precautions when doping tests. Agriculture recommendations, men should consume no more than 1 to 2 accidents, violence, or other antisocial behavior. Negative results range
drinks per day and women should consume no more than one drink per from loss of reputation to serious (often fatal) injuries.
taking dietary supplements. day. Alcohol is not an essential component of the diet, it is a personal
Many of the herbal supplements that promise to increase testosterone Although these recommendations are a guide to daily alcohol decision whether an adult consumes alcohol. However, there is no
Some supplements are prepared in unsanitary conditions and contain levels are anabolic in action; some of these are Tribulus terrestris, consumption, problems associated with alcohol in football are related to evidence of harm to health and performance when alcohol is consumed
toxins that can cause gastrointestinal problems, while others do not Chrysin, Indole-3-carbinol, Saw Palmetto, Gamma-oryzanol, Smilax drinking at social gatherings or other occasions, especially in the post- in reasonable amounts.
contain all the ingredients – especially the more expensive ones – listed and Mummio. These claims are based on experiments conducted in test competition period. This has consequences for the player's recovery,
on the label. Contamination of dietary supplements with substances that tubes, and none have been shown to be effective in humans. The use of well-being and reputation. Alcohol is a high-energy food with low nutritional value and should be
can cause a player to fail a doping test is widespread; some studies have these supplements is not recommended. avoided if a player wants to lose weight.
found that at least one in four supplements can cause a positive test.
Since these prohibited components are not always listed on the label, the The metabolism of alcohol Athletes should avoid alcohol the night before a game, although 1-2
player cannot know if they are present. Athletes should bear in mind that, in principle, they are solely drinks are unlikely to have any adverse effects on most people.
responsible for what they eat and drink.
Currently, there is no guarantee of the purity of any commercial Ignorance is not an acceptable excuse in the event of a positive Alcohol is primarily processed in the liver, and the rate of metabolism Before consuming alcohol in the moments leading up to a competition,
supplement. The only way to be safe is to avoid supplements doping test result. varies for each individual. Alcohol can be oxidized at a rate of about 100 players should consume a snack or meal to replace carbohydrates, fluids
completely, but many players are reluctant to follow this advice. Every Check each supplement with a doctor, and when in doubt, refrain mg/kg of body mass per hour, which equates to almost one drink or unit and even protein. This snack begins the recovery process; in this sense,
conscientious athlete should weigh up the need for a supplement before from taking it. of alcohol per hour for most people. Contrary to popular belief, you eating food helps to reduce the rate of alcohol absorption and therefore
deciding to use one, in order to avoid the risk of failing a doping test. cannot speed up the elimination of alcohol from the body through baths, reduce the rate of intoxication.
coffee consumption or other similar practices.
There is no evidence that prohormones such as androstenedione and Once recovery priorities after exercise have been determined, the athlete
norandrostenedione are effective for increasing muscle mass or strength. The action of alcohol on the central nervous system decreases skills and who chooses to drink should do so in moderation. Educational messages
These prohormones are intended for use by gamers and are available in changes behavior, which can cause adverse effects on performance. in several countries for people who drink and drive can be a guide to
stores and on the internet, but may There is also evidence that indicates a decrease in aerobic capacity in drinking in moderation.
dependent doses. Although the exact mechanism is not yet known, the
period after alcohol consumption (hangover) can also affect Players who drink excessively after a competition or other occasion

performance many hours after intoxication. should avoid driving or other hazardous activities.

Alcohol The most significant problem associated with excessive alcohol

consumption after practice is that it can affect players' judgment. Examples of a unit (approximately 10 g) of alcohol
Alcohol consumption is often associated with sports, especially football. Alcohol intoxication can cause a player to forget to follow sensible
250 ml of a standard drink (4% alcohol)
In addition to being a source of energy, alcohol (ethanol) has metabolic, recovery practices such as proper injury treatment, adequate sleep, or
500 ml of standard low alcohol beer
cardiovascular, thermoregulatory and neuromuscular effects that can even eating or drinking appropriate food. Alcohol can displace
(2% alcohol)
affect exercise performance. carbohydrate from the diet at a time when restoration of stored glycogen
250 ml of wine or soft alcoholic beverages
is a priority. The need for other important nutrients may be neglected
100 ml of wine or champagne
when the player consumes large amounts of alcohol or is recovering
60 ml fortified wine, port
from intoxication. An
Recommendations regarding alcohol consumption 25 ml (one measure) of spirits

Alcohol intake can be measured in grams or milliliters of ethanol or in

units of alcohol. Each unit of alcohol in the UK contains approximately
8 grams (10 ml) of ethanol. The British Department of Health
recommends that adult men should not consume more than 3 to 4 units
of alcohol per day and women should not exceed 2 or 3 units per day. In
the US, a standard drink contains approximately
26 ELITE ATHLETES | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | ELITE ATHLETES 27

Recommendations for high-performance athletes

There are no easy matches for top-level players, whose season includes Competition Calculations that each person makes regarding their food and drink
Pre-meal ideas* for a meeting - high carb
pre-season tournaments, national leagues, cup matches and national and needs can also be very useful. Committing to fluid balance monitoring
international championships, as well as international competitions. sessions during training or test matches can help players tailor drinking Breakfast menu
Each match is played at a very high pace, and consequently the The competition can be weekly matches or a tournament with daily sessions to best meet their individual needs. Current football rules have
Milk with cereal, fresh or canned fruit
physical demands are also high. Clubs of top-level players try to offer matches for several days. Recovery must be planned according to the some limitations on the intake of fluids or sports drinks during the
Toast and ham/honey
support and advice on this matter, but as most meals are consumed match schedule. match. Players should look for creative solutions to stay hydrated and
Pancakes and syrup
outside the club, it is the responsibility of the players themselves to fueled.
Elite professional players have competitive demands beyond the Fruit flavored yogurt
fully cover their nutritional needs.
domestic league calendar, as they must also compete in international Fried beans or noodles on toast
Recovery after a match or training session is also a good opportunity to Liquid food supplements or fruit smoothies Fruit juices or sports
competitions, form national teams in friendly matches or qualify for a
influence the team's nutrition. Many professional football clubs have drinks
variety of international competitions.
Training invested in an organised lunch/snack room and offer meals or snacks to
Lunch and dinner menu
players after training. Not only does this allow players to directly
Fatigue is largely related to the loss of glycogen throughout the match.
Carbohydrate intake during the match can be useful to delay the onset A rice-based meal, such as risotto, fried rice, paella
An endurance training program typically involves daily or double shift of fatigue, and although the nature of the match does not always Noodles with a light sauce
work. Improper refueling leads to fatigue, ineffective training and risk facilitate carbohydrate intake during the match, it is not impossible;
of injury. Traditionally, many teams of players focus their fuel loading midfielders are perhaps those who have the most difficulty in ingesting Bread, including rolls and sandwiches
only the day before the match or in the pre-competition meal. However, them, as they are further away from the sidelines during the game. Fruits and fruit desserts
the daily demands of training can be met if the required amount of
Rice pudding
energy is consumed continuously.
*A low-fat or low-fiber menu can help reduce the risk of
Other food considerations
gastrointestinal problems for players who are more prone to
these disorders.

Many sports teams have a large contingent of young players “fresh

from home.” Snacks for recovery after training or competitions
Each option contains approximately 50 g of carbohydrates and
It is a good strategy to organize cooking and shopping classes for these a valuable source of protein and other nutrients.
players to help them develop the household skills and nutritional 250 to 350 ml of fruit smoothies or liquid foods 60 g (1 to 2
knowledge that will enable them to reach their full potential as players. cups) of breakfast cereal + milk + 1 fruit
For some players who find themselves away from home for the first 200 g of yogurt + cereal bars for breakfast
time on their own, it can be difficult to keep up with team 1meat/cheese or vegetable sandwich or rolls
commitments and work/school duties. Many recipe books developed + 250 ml of fruit juice
for athletes offer quick, nutritious meal ideas geared toward the special obtain the nutrients that will speed up their recovery, but it also
150 g thin crust pizza – lean meat and vegetables topped with
needs of athletes. symbolizes the importance of nutrition in the recovery stage.
cheese
60g sports bar + 250ml sports drink
The pre-match meal is a good opportunity to bring the team together, If players consume post-match snacks and light meals containing
cover nutritional needs and take advantage of the opportunity to boost nutrients rich in carbohydrates and protein, which are just as essential
players' morale and reinforce final tactics. Below are some ideas for as fluid intake, they will be able to recover effectively, while
pre-match meals, presented in buffet form so that each team member celebrating or mourning the results of the match. Alcohol is often part
can decide what to eat based on their own needs and preferences. of many post-match activities but should be encouraged, unless in
moderation and after the nutritional needs of recovery have been met.
28 SEMIPROFESSIONAL PLAYERS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | SEMIPROFESSIONAL PLAYERS 29

Specific needs for semi-professional players

The ambition of most young semi-professional players is to become a Competition The competition is not as intense and the workload is less, as less effort professional training considerations and strategies. All players should
full-time player. Most teams at this level include a mix of veteran is required, training sessions are more sporadic, etc. Despite this, strive to minimize fluid loss to 2% of body weight.
The match and training schedule at this level is probably less dense than
players who have played at the highest level with youngsters who want athletes give their all when they play their matches, and for this reason it
Semi-professional clubs vary widely in the support they provide to their that of the professionals, meaning the player has more time to recover
to progress. This combination of youthful ambition and experience is extremely important that they can achieve their goals with the help of
players. Some clubs offer a high level of support while others offer very the glycogen depletion in his muscles. The muscle is most receptive to
allows the team a unique match of opportunities and challenges. a good diet.
little. Each player needs to be responsible for their own food selection to glycogen replenishment immediately after exercise and the player

ensure their best preparation for competition. should also strive to eat carbohydrates after a match, just like
Within the team, different training proposals are made, depending on the
professional players.
demands of other tasks and the individual perception of the need for Other
A semi-professional club usually has a fixed schedule of competitions,
training to maintain good physical fitness. Experienced players with
often one match per week. The number of competitions in the cup
proven skills may not be fit or believe they do not need to train as
rigorously as younger players. Any team nutrition strategy must take
into account these individual differences as well as each player's food
preferences. Semi-professional players often do not have the dietary support that Alcohol consumption should be limited after the

Semi-professional players generally have to balance two requirements professional players get, meaning they must provide their own food, as game as it can affect rehydration and food selection.

for competition, those that concern their work/sports career and those well as manage their own meal preparation, selection and timing. This

that are important for the club to which they belong. Schedules must be is made more complicated if you have to combine nutritional demands

flexible so that the player can competently fulfill both responsibilities. with the challenges of work/training/competition. These players need

Each will have their own daily demands, travel schedules and to find the information they need to learn about sports nutrition for

scheduling needs that can sometimes create conflicts with others. themselves. Semi-professional players are advised to follow the same
food selection suggested to professionals (page 27).

system is usually lower than in the professional ones. It is not usual for
Training these players to have a competition on a midweek night after their
regular daily activities.

The training demands (intensity, duration, frequency) are probably less

than those needed by full-time professional players. Training times are The pre-game meal during the week will likely need to be eaten
Strategies to help plan meals for the week
commonly after work hours meaning the player probably has a full day during the work day and may not coincide with your midday lunch.
The weekly menu should be planned around matches and
of work on another activity prior to training. The time demands of both The weekend game can follow the schedule and recommendations
training sessions. Note the day on which the meal plan needs to
jobs limit the possibilities for adequate nutrition. made to professionals, keeping in mind that work demands are not
be altered to fit this schedule.
a factor.
Use days with little or no football to hit the top of your nutrition
plan. Shop and cook according to your needs. Refrigerate or
freeze a portion of food for lunch before the game, or a quick
meal after practice or the game. Players also need a certain amount of fluids and must follow a
If you live in an apartment or shared house, work as a team to guideline for the timing, type and volume of energy recovery.
share these tasks.
If you have any problems in this regard, please consult a
nutrition or administration expert.
30 AMATEUR PLAYERS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | AMATEUR PLAYERS 31

Special needs of amateur players

The vast majority of footballers around the world play football as a hobby, Amateur teams often train at different times; while some teams can only to save time and money. Young footballers play for several teams and try Other issues and recommendations for nutrition
for fun. Their commitments can be purely recreational or they train to meet for a few games, others manage to train regularly one or more days a to accumulate a substantial number of competitions per year. There are
reports of young people who have played 100 or more competitions in a
improve their game and thus move up a level. And there is no age week. year.
distinction, as both children and veterans practice this sport. Competitions will be played at a slower pace than professional matches, in The vast majority of studies about football focus on professional players.
These training sessions are usually in the afternoon (for youth) or evening order to reduce the number of runs. These games, of course, are still The proportions of carbohydrates, fat and protein are the same even
These players often form poorly organized teams, in which all that is (adults). Depending on the possibilities, exercises are practiced, although important to the teams and players, which means that these players can though the match is in a lower category. What is different is the volume of
needed is to know the time of the next match. Some more organized teams most training focuses on tactics and technique. benefit from sensible sports nutrition practices. food ingested. An amateur player who eats the same amount of food as a
have sponsors and external support. The number of meetings per week, month or year is usually very variable. professional is probably overweight; therefore, amateur players are
Adult amateur players probably play once a week, but also several recommended to eat the same type of food as professional athletes, but not
competitions, which are often held on weekends as part of a tournament. the same amount.
Young teams usually have one game per week, but if they have to travel
long distances, they take advantage of this to play several games in order Amateur leagues sometimes modify their rules of the game according to
their own characteristics. Overall, the biggest changes have to do with the
unlimited number of substitutions and the length of the match. This means
that some players do not play full time and probably do not experience the
glycogen depletion seen in elite athletes. In this way, you do not need to
Training
ingest the same amount
of carbohydrates required by players f4
which decrease their glycogen reserves, although this does not mean that
the basic principles of a good balanced diet should be neglected.

In amateur matches, players are responsible for their own hydration as

The intensity and volume of training will be lower than that of players
with a higher level of competitiveness. Training attendance can vary
greatly.

Competition
30 AMATEUR PLAYERS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | AMATEUR PLAYERS 31

they generally do not have the logistical support of a higher-level team. category generally eats like he did as a professional and this leads to
All players need to prepare for training and competition by bringing their weight problems.
The competitive season of an amateur player is not as long as that of
own individual fluids and bottles. For reasons of basic hygiene, it is
professionals. During the off-season, the amateur needs to reduce food
recommended that players have their own bottle and do not share it with
intake, because during this period energy expenditure is lower due to little
their teammates.
or no training.

The frequency of training is far below that of professional teams. Amateur

Some amateur players play football for the social element of team sports,
players need to carefully monitor their weight and food intake to minimize
which can lead to heavy alcohol consumption after training or matches.
changes in their body weight. The veteran amateur player who has played
Whatever the category of the team, alcohol abuse impairs performance
in a higher
and health, and can cause social problems. The information on alcohol on
pages 24-25 can serve as a guide to alcohol consumption in sport.
32 FEMALE PLAYERS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | FEMALE PLAYERS 33

Specific needs of female players

Considerations regarding training and Health issues Decrease body fat Strategies to reduce body fat
competition
Set realistic goals: This means a medium-term goal rather than
Players must eat a sufficient amount of There is enormous pressure on women to achieve an unrealistic weight trying to achieve it until next week.
Women's football is now more popular than ever. HE foods to achieve an energy intake in order to: and body fat level. This can compromise short-term performance in the Limit meal portions instead of skipping meals all at once.
It is estimated that more women than men will play football in game, and long-term health, as it can damage the health of the Carefully select your snacks between meals to maintain fuel
the year 2010. Calculations regarding work pace and energy demands • Obtain enough energy for training and competition needs reproductive system and bones. Any player experiencing menstrual levels during training sessions. Save part of your meals for a
suggest that women at least irregularities should treat this as a possible warning sign, and seek later snack instead of eating an extra meal.
They generally cover a shorter distance in • Respond to energy demands for other professional advice.
Keep your carbohydrate intake stable to maintain the fuel level
training and competition than men, but the relative daily activities
needed for exercise.
exercise intensity during the match is almost the • Allow players to achieve the size and body build that is in
Use low-fat food strategies when choosing foods, and when
same, at 70% of maximum inspired oxygen. The line with their health and physical goals If there is a need to reduce body fat, it should be done in a reasonable
cooking and preparing meals.
usual energy expenditure during a competition is manner. To reduce fat, a negative energy balance must be achieved -
Limit or eliminate alcohol intake, it is not an essential part of the
1,100 kcal for a 60 kg female soccer player. energy expenditure must be greater than energy ingested - and also a
diet.
Some players, failing to achieve this, restrict their negative fat balance. It is a mistake to reduce energy intake – especially
food intake to reach their desired weight at the protein and carbohydrate intake – for a long time. This increases Eat snacks and meals that keep you feeling full, including salads
expense of their performance and health. training fatigue and and vegetables with a high percentage of fiber, and by including
foods rich in carbohydrates and low in glycemic index in your
Few studies have been conducted on the diet.
eating habits of female players, but current daily life, reducing energy the
information indicates that dietary habits levels and thus limiting weight
and nutritional issues do not differ greatly loss.
from those observed in female athletes.

Iron Calcium

Iron deficiency causes fatigue and reduces Calcium is important for healthy bones. In
performance. Women are at particular risk due some countries, many everyday foods are
to increased iron requirements resulting from fortified with calcium (for example, fruit juices).
menstrual blood loss, which often coincides However, the best source of calcium is dairy
with reduced food intake. Iron-rich foods help foods, and lean varieties are a good way to
minimize this risk. meet calcium needs on a budget.
Every player should consume at least 3
Foods rich in iron servings of dairy foods in their diet – for
Eat moderate portions of red meat (well- example 200 ml of skimmed milk, 30 g of
absorbed iron) in 3 to 5 meals per week. cheese or 200 ml of skimmed yoghurt.
Choose iron-fortified cereals such as breakfast Calcium-fortified soy dairy foods such as soy
cereals. milk, soy yogurt, etc. are also recommended.
Combine vegetables and non-meat sources of 1 or 2 more servings should be added during
iron (e.g. legumes, cereals, eggs, green leafy the growth stage of children and adolescents,
vegetables) with dietary factors that promote and for pregnancy during lactation.
iron absorption. This includes vitamin C and a
Fish eaten with their bones (e.g. canned
factor found in meat/chicken/fish. Examples of
salmon, sardines) and green leafy vegetables
smart choices include fruit juice or mixing fruit
(e.g. broccoli, spinach) are a rich source of
with breakfast cereal or chili con carne (meat
additional calcium to the diet.
and legumes).
34 YOUNG PLAYERS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | YOUNG PLAYERS 35
34 YOUNG PLAYERS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | YOUNG PLAYERS 35

Football enjoys one of the highest participation rates among children

Strategies for eating lots of energy
and adolescents worldwide, and offers the benefits of aerobic exercise,
It is generally more efficient to increase the number of times
skill development and a team environment without the risks of contact
you eat per day – for example, a series of 5 to 9 meals and
sport. Boys and girls can start playing at a very early age, generally with
snacks – than to try to increase the volume of meals.
modifications to the rules and usually for a shorter duration. Football
remains the most popular sport from school to university level. Those Beverages such as fruit smoothies, liquid nutritional
with particular talent are chosen for developed youth and children's supplements, fortified milk shakes and juices can provide a
football programmes, while others continue to play for recreation, social substantial source of energy and nutrients that are quick and
contact or to maintain good physical condition. compact to consume, and less likely to cause gastrointestinal
upset than most bulky foods.
Depending on the age and size of the young player, “training” varies
Sugary foods and specialized sports products (drinks, bars)
from weekly competition to structured team sessions. The goal of
provide a compact form of carbohydrates and other nutrients,
training can range from simple fun to a progressive program aimed at
which are particularly useful when energy needs are high.
developing the skills and physical and mental fitness required to play
A food log can be set up to indicate the times in a day when
high-level football. Talented young players are invited to train with
other age groups or with older teams, often in addition to their food was not used for refueling. Players must be resourceful in

participation with their main team. planning their diet and intake of easily transportable foods and
liquids appropriately.
At the youth level, players may follow modified rules, which alter the
Adaptation to an endurance program can be increased by
length of time and normal game activities. Young players typically
consuming “recovery” snacks that provide the required protein
compete weekly, in short seasons. However, those players who are
and carbohydrates before and after each exercise session.
being carefully trained with a view to belonging to the elite or
professional teams play in several teams and competitions. This can lead
to young players suffering heavy psychological burdens, so their
parents, teachers and coaches must be aware of the risks of playing
excessively in competitions.
Special Considerations and Strategies for Food

Parents are sometimes tempted to coach and manage underage teams.

They accept these responsibilities without an appreciation of the
nutritional needs of football or young people, and without resources to
implement a program for a team. It is important that educational
resources are available to these coaches so that they can guide young
players in good habits.

Players should develop good nutritional habits from an early age if

possible.
36 REFEREES | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | REFEREES 37

Specific needs for referees

The referee is often the forgotten participant in the competition. Much It is curious to note that in the training and coaching of referees, along its line. At lower levels of play, referees must take care of their
Training
has been written about player training and nutrition, but the referee must physical preparation and nutrition for performance are given so little own hydration needs. As the moments in which the match is stopped are
also endure the demands of the match and needs similar guidance to consideration. Another factor that is often forgotten is that in most cases, usually by order of the referee, these opportunities are few. One
minimise fatigue. While players usually have someone to look after the referee is older than the players in the competition. A team usually trains as a group under the tutelage of a coach or suggestion for the referee would be to use a backpack similar to those
them during training and competition, referees have to carry out their physical trainer. The referee usually trains alone, preparing according to used by cyclists and only have fluids for half-time, refilling them
own preparation for competition. the level of intensity and difficulty of the match he is going to referee. between changes or before extra time.
International referees and referees at top-level competitions must be
physically fit in order to maintain their position, and good nutrition will
help achieve these goals.

There are a good number of studies on the distance and intensity that a Programmes have been published that prepare referees for a Fluids and nutritional recommendations for referees
referee runs during a competition. Recent data shows that the referee competition. Referees at lower level competitions probably do not need
Follow the recommendations for players regarding pre-
runs as much as the player, but with different movements. For example, to train as intensively and for many, refereeing multiple competitions
competition meals.
the referee runs greater distances backwards from the players. each week may be enough of a stimulus for training at that level of
competition. Plan ahead for quick and easy access to fluids during
competition, such as water, sports drinks, and carbohydrate-rich
solutions.
At half time drink a sports drink to prevent dehydration and
Without proper training and nutritional preparation, the referee will
carbohydrates to delay fatigue. You can eat something solid
become fatigued and will not be able to properly direct the
competition. depending on the circumstances.

In particular, referees should adapt their food intake before and After the competition, follow the recommendations for players so
during the match according to their fatigue. Of course, assistant that you can replenish your glycogen stores, especially if
Competition
referees do not have the same physical conditions as referees, but matches are very frequent.
every assistant must be prepared to direct the match if necessary. During periods of frequent and tiring travel, consider suggestions
The referees run a distance similar to that run by the players they are for eating on the road.
controlling. Referees should therefore follow the same daily nutritional
guidelines, choosing foods for training, following pre-competition
nutrition and hydrating accordingly. Essentially, referees should follow
nutritional guidelines according to the level they referee.

Special Considerations and

Strategies for Meals

A special topic concerns fluids during competition. Players may have

support on the touchlines to help them hydrate during the match, but
referees do not have that type of assistance. The referee, due to his
position in the middle of the pitch, is far from the touchlines where he
could access the drinks. At the highest levels of competition, the 4th
official may assist the referee when the match is stopped. The referee's
assistants are on the touchlines and can deposit bottles with liquids on
the field.

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38 ON THE ROAD | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | ON THE ROAD 39

Recommendations when traveling

Most professional players are frequent travelers, often having to travel Some key tips for eating well while traveling Eat well-cooked foods, and avoid salads or peeled fruits that have been Remember that normal meal patterns usually include snacks at a specific
and be away from home for periods of time. These trips are usually in contact with local water or soil. time and well selected. If a new catering service only serves main meals,
short, but can also involve long periods of travel for tournaments or pre- make sure the lunch and dinner menu includes some items that can be
season competitions. Competitions are usually organized into national or Schedule in advance Choose local foods wisely and combine them with eaten for snacks.
regional leagues that require travel one to two times per week for Research food patterns and availability at your destination before non-perishable products brought from home
competitions. Frequent long-distance travel represents numerous leaving home. This can help you plan your food supplies to eat while
changes: traveling and replace missing items.

Ideas for portable supplies for the traveling gamer

Contact the host organizer and let them know about special menus and
• Disruptions to normal training routine and lifestyle during travel their schedules. Create a travel meal plan that incorporates the best of Breakfast cereal and powdered milk
• Climate and environmental changes also modify nutritional needs available provisions (e.g., airline catering, roadside restaurants) and Cereals and breakfast bars
• Jet lag after crossing multiple time zones Rice cakes
your own snacks.
• Changes in food availability including changes in eating habits Honey spread, ham, peanut butter
• Reliance on hotels, restaurants and fast food instead of home-cooked Powdered sports drinks and liquid nutritional
meals supplements
Eat and drink well while on the move
Sports bars
• Exposure to new foods and food cultures Forced rest during travel reduces energy needs, but pushes the player to
Dried fruits and nuts
• Temptations of buffet-style dining rooms "at your discretion" consume more energy if he succumbs to the tedium of meals. Eat only
Risks of gastrointestinal illnesses due to exposure to unhygienic when you have to.
food and water Excitement and distraction about the new place
If you are heading to a new time zone, adopt that location's eating Use smart tactics in restaurants, “dining at will”
patterns as soon as possible. This will help your biological clock adapt parlors and fast food services
more easily. Drink plenty of fluids when traveling in air-conditioned Eat a meal plan that is similar to your diet at home or that meets your
vehicles and pressurized airplane cabins. nutritional needs before you are unsure what to choose at your
Have a beverage program that helps maintain your hydration. destination.

Be careful with food and water hygiene Make sure foods are prepared according to your needs, for example,
Find out if it is safe to drink the water at your destination. If not, using low-fat cooking methods or with extra carbohydrate servings.
buy sealed bottles of water and other drinks or beverages
hot. Be careful with Avoid being near restaurants or lounges for fun, as this is often an
added to beverages, often based on tap water. excuse to consume an unplanned and unnecessary meal.

In very risky environments, eat your meals in good hotels or

restaurants
recognized. Avoid eating food from markets and food
courts, even if it is tempting to have an “authentic cultural
experience.”

the ice
40 REFERENCES | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | REFERENCES 41

7. Alcohol and football Maughan RJ

Bibliographic references
1. Physical and metabolic demands of training and 8. Dietary supplements for soccer Hespel P, Maughan
match play in the elite player RJ, Greenhaff PL
Bangsbo J, Mohr M, Krustrup P

This brochure, “Nutrition for Football”, is based on the F-MARC/FIFA International Consensus
Conference at FIFA Headquarters in September 2005 in Zurich. The papers presented at this meeting
will be published in a special edition of the Journal of Sports Sciences in 2006.

2. Macronutrients and energy for training and 9. Nutritional strategies to counter stress to the
recovery immune system in athletes, with special
Burke LM, Loucks A, Broad N reference to soccer
Nieman DC, Bishop NC

3. Nutrition on match day

Williams C, Serratosa L 10. The brain and fatigue: new opportunities for
nutrition interventions
Meeusen R, Watson P, Dvorak J
4. Water and electrolyte needs for soccer training
and match play
Shirreffs SM, Sawka M, Stone M 11. Nutrition needs of female and youth soccer
player
Rosenbloom C
5. Promoting training adaptations through
nutritional interventions
Hawley JA, Tipton KD, Millard-Stafford ML 12. Nutrition needs of the soccer referee
Reilly T, Gregson W

6. Nutrition strategies for soccer: counteracting

heat, cold, high altitude and jet lag
Armstrong LE
42 PUBLICATION | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | PUBLICATION 43

Publication

Official publication of the

Fédération Internationale de Football Association
in collaboration with The Coca-Cola Company.

Editorial
Fédération Internationale de Football Association

President Secretary General

Joseph S. Blatter Urs Linsi

FIFA-Strasse 20 P.O. Box 8044 Zurich Switzerland

Tel: +41-(0)43-222 7777 Fax: +41-(0)43-222 7878
www.FIFA.com

Editing and production

FIFA Development Division

Photos
Action Images (Cover), FIFA (p. 3, 24), Coca-Cola (Pg. 3, 20),
Corbis (p. 15), FontShop (p. 36), Getty Images Germany
(p. 2, 8+9,19, 21, 26, 29, 32, 35), Hesping Images (p. 6, 17, 41),
IFA-Bilderteam GmbH (p. 4+5, 30), iStock International Inc.
(p. 10, 11, 12, 31, 33, 37, 39), Premium Stock Photography GmbH
(p. 38), StockFood GmbH (p. 13, 14, 16, 27, 28)

Contents (English)
Prof. Ron Maughan, Prof. Louise Burke, Dr. Donald T. Kirkendall

Translation
Dr. A. Yacine Zerguini (French), Dr. Katharina Grimm (German), Dr. Cristina Vouga (Spanish)

Graphic design / Layout

Sven Müller Design
Wangener Strasse 8a
D-82319 Starnberg, Munich
Germany
[email protected]

Impression
rva Druck und Medien AG, Altstatten, Switzerland

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