Professional footballers stay lean and fit not just thanks to their workouts, but their diets too. Whether you’re playing in a local league or the Championship, what you eat is just as important as when you eat it. Read on to discover our meal plans, recipes and snack ideas for anyone who enjoys the beautiful game.
Breakfast
Carbohydrates are key for the first meal of the day as they’ll give you the energy you need to play all day. Make sure your breakfast includes fat and protein too, the vitamins they contain will ensure your body is performing at its optimal level. Great breakfast ideas include: overnight oats with peanut butter, protein pancakes, sweet potato patties with eggs.
Lunch
Use your midday meal as a way to make sure you’re getting all your fatty acids. They’re important for brain function so are essential if you want to stay sharp on the pitch. Lunch should be another excuse to cram in the carbs again, footballers burn energy quickly so it’s important to refuel throughout the day. Tasty lunch ideas include: salmon and new potato salad, grilled chicken with sweet potato mash and asparagus, stir fried tempeh with brown rice.
Dinner
When the day is done, opt for a dinner that contains spices. They’re low in calories and are anti-inflammatory, so they can help repair your body quickly. Delicious dinner ideas include: cayenne chicken breasts with quinoa, roasted turkey with paprika sweet potato wedges, chilli tofu with brown rice and mixed vegetables.
Pre-match
Hydration is key before a big game so an isotonic sports drink should be your go-to. They not only quench your thirst but they’ll also give you an energy boost and provide all the mineral you may have lost sweating in warm ups. What you eat before a game will vary depending on when the match is. Lunchtime kick offs will require a big late breakfast while playing under the lights for a evening match means you need to take a different approach. We recommend snacking on sweet potato brownies before the game, they’ll give you a powerful sugary energy boost.
Post-match
When the game is done you want to get nutrients back into your body as soon as possible, to stop it feeding on itself to repair. Simple sugars are ideal in this situation as they’ll stop your body breaking down its own muscle. Chocolate milk is said to be a favourite among many footballers once they leave the pitch, but if you’re craving a full meal try something high protein like a steak instead.