Football is by far the most popular sport in the world. At the same time, it’s also an incredibly taxing sport. Therefore, in order to achieve optimal performances in trainings and matches, it is quintessential that players have a well- structured dietary plans. First and foremost, eating appropriately is key to reaping benefits from physical training.

If you eat too much, you will put on weight (caloric surplus); vice versa if you eat too less (caloric deficit), you will not have energy that is needed for training and matches.

However, this also depends on the body type and metabolism of players (endomorph, mesomorph or ectomorph). Players’ body types need to be taken into account when planning dietary and workout programs.

Arsene Wenger, who revolutionised English football with respect to diet and preparation methods, once said: “Food is like kerosene. If you put the wrong one in your car, it’s not as quick as it should be”.

Football players need energy, which are most commonly found in carbohydrate. This should account for nearly 70% of a soccer player’s diet or roughly 4 grams of carbohydrate for every pound of a player's body weight daily. Failure to provide your body with enough carbohydrates before a game means their body will rely on the liver to break down fat and protein into glucose for energy. This process is very slow and will shorten the chances of maintaining your energy level throughout the whole 90 minutes.

What to eat before a match?

Research has recommended that eating the diet two to three hours before you are due to play to ensure it is digested properly. The meal before matches should consist of carbohydrates because they digest relatively quicker than other nutritional components, such as fats and proteins. Increase in carbohydrates intake will ensure that you will not run out of energy on the pitch as your glycogen level increases.

The optimal carbohydrate calorie intake for a player is 2400-3000, but many players fail to get near this, meaning their glycogen levels are sub-par. So, you have to try and maintain glucose in the blood by eating carbohydrates such as pasta, rice with
combination of vegetables and small amount of protein.

What to eat after a match?

Medical studies in Italy have shown that the speed of post-match recovery depends entirely on the players’ diet. After the intense match, your body’s glycogen level are going to be very low. Hence, it is important to replenish these as soon as possible
(many recommended 30 minutes after the final whistle). The reason behind this is because there is an opportunity of recovery window for the body, where you can feed it with carbohydrates and protein.

Bananas and dried fruits are great immediate consumptions following a match and also sandwiches and high-carbohydrate drinks
such as Gatorade and Lucozade. A perfect main meal few hours after the match would consist of high carbohydrate meal supplemented with protein and vitamins (bread, pasta, potatoes and rice).

You also have to restore players damaged protein so that the players are fit again for the physical exercises the day after and does not suffer muscular problem. The sources of protein are milk, chicken, eggs, fish, yogurts etc. Taking a small amount of fluids on the regular basis (before, during and after training session and regularly throughout the match) is key. Drinking too much at once can make you bloated and put you at risk of getting an upset stomach.