How Should Footballers Eat? A Guide to Before, During and After the Match
Football is a mix of sprints and repeated high-intensity efforts. This mixed profile sets its nutrition strategy apart from other sports.
The Energy Demands of Football
An elite footballer covers 10–13 km in 90 minutes. Roughly 10% of that distance is sprinting; the rest is moderate-intensity running and walking. Calories burned per match: 800–1,200 kcal.
Pre-Match Nutrition
3–4 hours before (main meal):
- Pasta, rice or potatoes + lean protein
- Example: 150 g rice + 120 g chicken breast + salad
60–90 minutes before (light):
- A banana or white bread + a small amount of peanut butter
- 400–500 ml water
During the Match
150–200 ml of fluid every 15–20 minutes. Banana or orange slices at half-time.
Post-Match Recovery
The first 30 minutes are critical:
- Carbohydrates: 1–1.2 g/kg body weight
- Protein: 20–40 g
Weekly Carbohydrate Periodization
- Match day and the lead-up: High carbohydrate
- Rest day: Low carbohydrate, high protein
- Moderate-intensity training: Moderate carbohydrate
This article is general information. Talk to a paediatrician or dietitian before deciding on a nutrition plan or supplements for your child.