Good Fuel Makes A Difference
August 19, 2008
What structure food intake looks like? (minus the fry’s)
Food intake is about eating healthy and wisely with a plan in mind. Having a nutritional plan is a crucial part of preparation for footballers both on match days and during the training cycle. Not only is it important to consume the correct foods it is also crucial as to ‘when’ and in ‘what’ quantity they are taken.
A recommended balanced diet in football players consists of 70% carbohydrate, 15% protein, and 15% fat.
Carbohydrates are used during performance to produce energy and the muscles store this energy as glycogen. Complex carbohydrates, polysaccharides and starches are considered ideal for the delivery of a substantial amount of for footballers.
Foods that contain carbohydrate properties
Pasta, rice, bread, potatoes, cereal and raw/steamed vegetables are great for pumping your system with carbs. Simple carbohydrates can be used to maintain or ramp up the level of glycogen stored in the muscles. A few snacks that contain great carb values are; fruit, sponge cake, fruit tarts, jam, marmalade, honey, lemon curd and yogurt.
Foods that contain protein, fat and essential vitamins and minerals
Pulses, fish and white meats such as turkey and chicken (grilled whenever possible). Selecting foods from each of these categories (carbohydrate, protein and fat) to the desired percentages (70% carbohydrate, 15% protein and 15% fat) will deliver and thereafter help maintain the the nutritional balance needed for a healthy and nutritious footballers diet.
5 Ideas for action:
- Experiment during preseason to find the best balance for you both in food type and in quantity
- Give yourself enough time to find the right food and to digest before competition or practice
- Enhance your own knowledge by reading and studying nutrition in football
- Ensure your diet is balanced and variable, never settle for second best when your diet is concerned
- Prepareing and organizing a structured eating plan will help you focus on the right foods. Desire to be the best you can and be willing to help others as you learn.
Resources:
The FA’s Football Nutrition Guide
As part of FFC’s series on, “24 Key Elements To Being A Great Footballer” we are discussing each key element in 24 successive blog posts every Monday, Wednesday & Friday over an 8 week period inside the respective Game, Body and Mind sections. For more information about the 24 Key Elements get our Players Assessment Kit here. Be sure to also subscribe to FFC by email or RSS - just visit the subscribe button in the top right corner of the page.
What ideas, input, experiences or resources can you share about best nutritional practices?
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