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What A Footballers Diet Should Include

As expected, all sportsman nowadays have strict diets and regimes to stick to, and this is no different for footballers. The diet of a footballer is key in their performance, and so it’s no wonder you don’t see them tucking into their favourite curry before a big game.

Every part of their health and fitness is what gives them a huge advantage on the field, physically and mentally.

Eat right

Eating right will reflect in your training and game play. It’s not about eating small amounts to keep the weight off, and it’s certainly not about eating large portions where the weight will creep on. It’s finding a happy medium of eating the right kinds of foods and portion sizes to keep your energy levels up and performance at its best during the season.


Another nutrient that is hugely important in a balanced diet, particularly for sportsmen, is Protein. Protein prevents you becoming easily fatigued by producing stamina and energy. It also repairs body tissue which can be damaged after rigorous exercise. Foods like milk, eggs, nuts, meats and poultry are great sources of Protein to include in your diet, while many top sportsman are also turning to Protein shakes to boost their Protein intake. Head over to Maxishop to see an extensive range of Protein shakes and sports nutrition products.


Carbs are a huge part of a sportmans diet where your muscles are concerned. Good carbs not only help you work harder for longer, but almost more importantly they help your muscles recover after a hard training session. Foods such as bread, pasta, rice and baked potatoes are all high in Glycemic properties that enable you to work hard and recover properly.

After a long days training or a big intense game, you need to top up your energy levels fast. But this doesn’t mean taking a trip to your local drive-thru. Snacks like a banana or drinks like Lucozade Sport will lift your sugar levels and rehydrate your body back to normal levels until you sit down to eat a proper meal.


Hydration is sometimes massively overlooked. Drinking copious amounts of water or sports drinks is what will keep you going. It replaces the water and salt you lose through sweat.

It’s important to drink these sports drinks both during and after a training session or game to help the muscles work to the best they can, and recover quickly when you have cooled down.

A Full Weeks Diet

Based on the above information, a good diet for the week would be as follows…

For breakfast, eat High Fibre cereals or Bagels. Eggs are always a good way to start the day to prepare your muscles for a tough training session or game.

For lunch, trying eating slow release carb foods such as Baked Potatoes with beans. This would help you get through the day without reaching for potentially unhealthy snacks. Other toppings could include Tuna or Cottage Cheese. These are also great alternatives that have their own properties that would contribute to a good balanced diet.

Dinner is your main meal. So make sure you pack your plate with lots of vegetables and healthy meats, or a good sized bowl of pasta or rice with chicken and vegetables. Don’t overdo the portion sizes, but consider it your last meal of the day.

If you need to snack between training or through your day, try a handful of nuts, wholesome fruits like bananas or even a fruit Smoothie or Protein shake can help you regain your energy levels until your next meal.

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