The ultimate guide to football nutrition

From pre-match meals to post-game recovery, football nutrition can make a real difference to your energy, endurance and recovery – whether you’re playing Sunday league or training several times a week. Sports nutritionist and former performance nutritionist to Oxford United Emily Foster is on hand to coach us through the ultimate nutrition for football players.

“Your body needs the fuel to perform at an optimal level. Professional footballers can cover between nine and 13 kilometres in a 90-minute match and burn between 1,300 and 1,600 calories,” says Emily.¹ But a proper diet is important, even if it’s just a kickabout: “Nutrition can play a big role in strength, speed, power, endurance and decision-making.” For example, one study showed that when footballers drank a carbohydrate and electrolyte solution, they covered a 33% greater distance during a drill than with a placebo.² Alongside a balance of all the vitamins, minerals and nutrients you’d normally need, it’s a good idea to focus on carbs, protein and overall dietary patterns for sports:

Need your info quick? You’ll find much more on staying fuelled below, but here’s a quick guide to which macros to focus on before, during and after training from a nutritionist...

Also known as ‘match day minus one’, this is where Emily says your pitch performance actually begins. It’s also where any carb loading starts. “Maximise those high carbohydrate stores by eating foods like grains, pasta, rice, potatoes and bread. Prioritise them, but eat them alongside lean proteins, fruit, vegetables and healthy fats for balance,” Emily explains.

When you get to match day itself, Emily and other football nutrition experts recommend having your pre-match meal three to four hours ahead of the game. “For your pre-match meal, focus on carbohydrate-rich foods again. You're trying to maximise those fuel stores in the muscles to delay fatigue during play,” Emily explains. So don’t skip breakfast or lunch and be sure to include a carb source, such as bread or porridge. You could add some protein too, so that you’re already prepping for the repair needed afterwards (more on this later).

According to Emily, post warm-up and pre-match is a great opportunity to grab a carb boost, ideally around 30-60g. “We're talking things like sports drinks, sports gels, dried fruit or fruit – a banana’s a good option. These can increase the sugars circulating within the blood and the muscles can take these sugars up straight away and use them for their fuel, before dipping into their stores within the muscles.”

“Half time’s an opportunity to replenish lost fluids and get in some carbohydrates,” says Emily. To maximise your mid-match break, consider a sports drink – “then you’ve got fluids, electrolytes and sugars. Alternatively, an energy gel alongside some water with electrolytes is a good choice.”

“I worked with an athlete who used to squeeze their energy gel into their water bottle and mix it up – basically creating your own sports drink. Or something like a banana, fruit or dried fruit alongside some water and electrolytes.” So that half-time orange slice from your school matches really was a good idea...

Post-match is the time to optimise recovery – then you can go to your next training session feeling refuelled and with fewer aches. “Begin recovery by replenishing those fuel stores you’ve depleted, by consuming carbohydrates like sports drinks, fruit, oats and small sandwiches,” says Emily. “Throughout the rest of the day, about every hour post-match, consume a small amount of carbohydrates like a banana, an energy bar or some toast and jam.”

If you have heavy periods, your iron requirements might be higher – especially during your period. “Symptoms of low iron can include weakness, fatigue and trouble concentrating – so you can imagine how that might impact performance,” says Emily.^5,6 Be sure to get plenty of iron in your diet from foods like poultry, fish, lean red meat, beans, lentils, spinach and dried apricots.⁵

Many of our H&B colleagues hold a wellness qualification – so we thought we’d ask them for their own energy-boosting ideas. Here’s what they eat and drink to be match fit...

Your football nutrition will depend on who you are and when you're playing, but a winning tip is to combine carbohydrates, protein and hydration. This will make sure a range of your body's needs are met. 

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.