Essential nutrition for football players

Nutrition plays a very important role in maintaining physical strength, increasing endurance and endurance for football players.

Football is a physical sport that requires a combination of speed, agility and endurance. Diet can affect performance, training level and endure when exercising and competing. Every football player needs to be aware of their personal nutrition goals and have an eating strategy to meet those goals.


Football players need more energy to maintain strength. Carbohydrates are an essential source of energy for their bodies. According to the Mayo Clinic, carbs should account for about 45-65% of their daily calories.

In particular, some sources of carbs are healthier than many other sources. For example, cereal products often contain more fiber, vitamins and minerals than refined substitutes. Consume whole grain bread, pasta, crackers and cereals with low fat and added sugar. Healthy carbs include sugar-free fruits and vegetables.

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Potatoes, pastries and other snacks often contain many calories but few vitamins and minerals. These unhealthy carbs can cause weight gain and many health problems. Meanwhile, overweight football players can quickly tired and weak. Fat-rich foods also take a long time to digest and reduce the players’ ability to endure when exercising or playing on the field.

The protein

Protein is another essential nutrient in football players’ diets. It helps build and repair muscles. About 10-15% of an athlete’s caloric intake should come from protein.

Encourage players to consume lean protein sources such as poultry, fish, eggs, low-fat dairy products and nuts. Combining protein and carbs during a main meal or snack can help them get the right balance of nutrients.

Need to control the source of fat consumed

Football players also need fat. However, excessive fat, especially saturated types, can lead to increased fat mass, making the body slow and low-performing. But too little fat can affect nutrient absorption and also affect performance. Therefore, the meals of the players need to control the amount of fat needed. It should include 1-2 fat in the form of fatty fish, nuts, nut butter, meat, milk and olive oil.

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Don’t forget to eat snacks

Gently snack around 2-3 times a day to help players not get hungry and replenish fuel between main meals. Performance optimization means that the player needs some certain nutrition to absorb enough calories. This shows the competition in nutrient density during each meal. If you want your body to stay healthy and energized, they need to avoid consuming unhealthy snacks at convenience stores.

Hydrate is the key

Dehydration is a very serious problem for players, especially before and during the time of competition. During practice or competition, players lose an average of 0.5-0.6 liters of liquid per hour and need to drink water every 15-20 minutes. They need to remember to add electrolytes (in the form of water, sports drinks …) for any activity that lasts more than an hour to avoid dehydration.