This document provides guidelines for proper nutrition for football players. It discusses that carbohydrates are the primary fuel for exercise and players must consume enough carbohydrates to meet the energy demands of training and matches. It also notes that body fat levels should be optimized for each player's individual needs and health, and rapid weight loss can harm performance and health. The document aims to help players at all levels make informed choices about their nutrition to support performance goals.

1. F-MARC
Nutrition for Football
A practical guide to eating and drinking
for health and performance
100 YEARS FIFA 1904 - 2004
Sven Müller Design
Fédération Internationale de Football Association Based on an International Consensus
?FIFA-Strasse 20 P.O. Box 8044 Zurich Switzerland
Tel: +41-(0)43-222 7777 Fax: +41-(0)43-222 7878
Conference held at FIFA House in Zurich
www.FIFA.com September 2005

2. F-MARC
Nutrition for Football
Fédération Internationale de Football Association
President Joseph S. Blatter
General Secretary Urs Linsi
Address FIFA-Strasse 20 P.O. Box 8044 Zurich Switzerland
Tel: +41-(0)43-222 7777 Fax: +41-(0)43-222 7878
www.FIFA.com

3. 2 FOREWORD | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | FOREWORD 3
All players should choose food wisely
to help achieve their goals in sport.
Joseph S. Blatter, FIFA President
The food and drink that players choose to The Coca-Cola Company, via the POWERADE
consume can affect how they perform in sport brand, has formed a very successful partnership
and help them to stay fit and healthy. All players with FIFA and the FIFA Medical Assessment and
should choose food wisely to help achieve their Research Centre (F-MARC). This partnership has
goals in sport. created this nutrition brochure which we hope
will provide you with practical information in
We must also remember the important social
advance of the 2006 FIFA World Cup™.
and cultural aspects of eating and the pleasure
that we gain from food. A healthy diet that is We are delighted to support athletes as they
good for performance can also be a source of pursue their personal goals. One way we do
enjoyment. this is through the POWERADE sports drink
brand. It was developed to help athletes
FIFA is committed to helping all players to
perform at their best, thanks to its formulation,
achieve their goals. This booklet is part of
which can help delay the onset of fatigue
that commitment.
during exercise and prevent dehydration.
This brochure recognizes the importance of diet
as a crucial part of sporting performance and
we hope you find the information useful.
Joseph S. Blatter
FIFA President
Neville Isdell
Chairman of the Board & CEO
The Coca-Cola Company

4. 4 KEY MESSAGES | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | KEY MESSAGES 5
Key messages
Whenever highly talented, motivated and well trained players meet in competition, the margin Foods rich in protein are important for building and repairing muscles, but a varied diet
between victory and defeat is small. Attention to detail can make that vital difference. containing everyday foods will generally supply more than enough protein.
Diet affects performance, and the food that we choose in training and competition will Wellchosen vegetarian diets can easily meet protein needs.
affect how well we train and play. All players need to be aware of their personal nutritional
goals and of how they can select an eating strategy to meet those goals.
A varied diet that meets energy needs and is based largely on nutrient-rich
choices such as vegetables, fruits, beans, legumes, cereals, lean meats, fish and dairy
Every player is different, and there is no single diet that meets the needs of all players at all foods should ensure an adequate intake of vitamins and minerals. Excluding any
times. Individual needs also change across the season and players must be flexible to of these food groups means that more careful food choices must be made.
accommodate this.
Maintaining hydration is important for performance. Fluid intake
Diet may have its biggest impact on training, and a good diet will help support consistent before, during (where appropriate) and after exercise is important, especially
intensive training while limiting the risks of illness or injury. Good food choices can also in hot climates. When sweat losses are high, food and drink consumed
promote adaptations to the training stimulus. must contain sufficient salt to replace these losses.
Getting the right amount of energy to stay healthy and to perform well is key. Players are cautioned against the indiscriminate use of
Too much and body fat increases: too little – and performance falls, injuries occur dietary supplements.
and illness – results.
Carbohydrate supplies the muscles and brain with the fuels they need to meet the stress of This booklet contains information that will help players at all levels of competition
training and competition. Players must be aware of what foods they should choose to make informed choices to meet their nutritional needs in different situations.
to meet their carbohydrate needs, how much should be eaten, and when these foods This booklet tries to give practical information that will be of use to the serious
should be eaten. player, but is not a substitute for individual advice from a qualified professional.

5. 6 INTRODUCTION | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | INTRODUCTION 7
The benefits of eating well
A well-chosen diet offers many benefits to The information in this booklet is designed to provide
every sportsman and woman players and coaches with an overview of the latest
guidelines in sports nutrition. While there is no such thing
as a magic diet or food, there are many ways in which
• Optimal gains from the training programme eating and drinking well can allow players at all levels of
• Enhanced recovery within and between workouts performance to achieve the special goals of their training
and events and competition programmes. It makes no sense to train
• Achievement and maintenance of an ideal body hard and ignore the benefits that follow from good food
weight and physique choices.
• A reduced risk of injury and illness
Nutrition for Football is based on the conclusions
• Confidence in being well-prepared for match play
of the FIFA/F-MARC Consensus Conference on
• Consistency in achieving high level performances
Nutrition for Sport, held in Zurich in September
in matches
2005. We gratefully acknowledge the contribution
• Enjoyment of food and social eating occasions of the conference participants as the expert
scientific sources for this booklet.
Despite these advantages, many players do
not meet their nutrition goals.
Common problems and challenges include
• Poor knowledge of food and drink and inadequate
cooking skills
• Poor choices when shopping or dining out This booket was prepared for the
• Poor or outdated knowledge of sports nutrition FIFA Sports Medical Committee by
Professor Ron Maughan, UK
• Inadequate finances
Professor Louise Burke, Australia
• Busy lifestyle leading to inadequate time to obtain
Dr Donald T. Kirkendall, USA
or consume appropriate foods
We thank all the participants in the FIFA/F-MARC
• Poor availability of good food and drink choices
International Consensus Conference for their insight
• Frequent travel and comments in the preparation of this booklet.
• Indiscriminate use of supplements and sports foods

6. 8 ENERGY DEMANDS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | ENERGY DEMANDS 9
Energy demands of training and match play
Most serious football players play in one or more The total distance run by a player during a game depends Energy demands of training Energy demands in a training session focused on fitness
competitive games per week for a large part of the year on many different factors, including the level of may reach those of a hard game. In sessions where the
and will train most days of the week, sometimes twice a competition, the player’s position, and the playing style emphasis is on recovery and regeneration or on skill, the
day, throughout this time. The energy demands of and fitness level of the individual. At the elite level, male The energy demands of training will vary depending energy cost will be much less.
training must be met to maintain performance capacity outfield players typically cover about 10-13 km, making on the intensity, frequency and duration of the training
and prevent the development of chronic fatigue. football an endurance sport. The demands are increased, sessions, but they will also change over the course of the
however, by the fact that more than 600 m are covered at season. Most players will follow a weekly cycle that Energy needs
sprinting speed and about 2.4 km at high intensity. involves a reduced training load to allow recovery from
Energy for match play Over the whole duration of the game, heart rate is about the previous game, days of harder training, and a
85% of the maximum rate and the oxygen demand is reduction in training load in preparation for the next The foods we eat and the fluids we drink provide for the
about 70% of the maximum oxygen uptake (VO2max). game. immediate energy needs of the body as well as influencing
Soccer is a game of intermittent work. Players generally These values suggest that the total energy cost of a game body energy stores. Energy stores play a number of
perform low intensity activities for more than 70% of the for a typical player weighing about 75 kg would be about In pre-season, the training load is important roles related to exercise performance, since they
game, but heart rate and body temperature measurements 1600 kcal (about 6.5 MJ). The value for players at lower usually at its greatest as players contribute to
suggest that the total energy demand is high. The high levels of the game is somewhat less than this; because the strive to reach full fitness for the
energy demand may be partly explained by the repeated VO2max is also lower, the total energy expended will be opening games of the season. • size and physique (e.g. body fat and muscle mass)
high intensity efforts that players are called upon to less. Of course, energy needs will vary greatly • function (e.g. muscle mass)
perform. A top class player performs about 150-250 brief between individuals.
• fuel for exercise (e.g. muscle and liver carbohydrate)
intense actions during a game. These efforts place high
demands on the anaerobic energy systems, so the rates of
creatine phosphate (CP) utilisation and glycolysis are The energy needed for training and match play must be
high during the course of a game. added to the energy required for normal daily activities.
As outlined above, the energy demands of training will
Carbohydrate, which is stored in the muscles and in depend on the intensity and duration of the training
the liver as glycogen, is probably the most important session. These will vary across the season and at different
substrate for energy production, and fatigue towards the levels of competition.
end of a game may be related to depletion of glycogen in
some of the individual muscle fibres. If even a few of How much food a player needs will depend largely on
these are unable to contract, then sprinting ability is energy needs, and there is no simple formula to predict
reduced, and skill may also be impaired. Free fatty acid this. Energy needs depend not only on the demands of
(FFA) levels in blood increase progressively during a training and match play, but also on activities outside
game, partially compensating for the progressive lowering the game. For those who train infrequently, or where
of muscle glycogen. training sessions are short or easy, the energy demands
will not be high. Similarly, energy needs are lower during
There are major individual differences in the physical periods of inactivity such as the off-season or while a
demands on a player during a game related to physical player is injured, and players should adapt their food
capacity and tactical role in the team. Fatigue also occurs intake accordingly.
temporarily during a game, but it is still unclear what
causes the reduced ability to perform maximally.
These differences should be taken into
account in the training and nutritional
strategies for a top class player.

7. 10 B O D Y FAT | N U T R I T I O N F O R F O O T B A L L N U T R I T I O N F O R F O O T B A L L | B O D Y FAT 11
Body Fat
An individual’s body fat stores represent a lifetime history Body weight is not a reliable or accurate indicator of If a reduction in body fat content is necessary, this should
Example of low energy availability
of the balance between energy intake and energy energy balance. Monitoring body weight can be misleading, be achieved gradually. Players can avoid potential
expenditure. Fat is the major energy store in the body, and the information can be misinterpreted. problems by taking care to avoid excess weight gain in the 60 kg female with 20 % body fat = 48 kg FFM
and is an efficient way to store excess energy for use in off-season. Careful management of both diet and activity Daily energy intake is 1800 kcal (7560 kJ)
times of need. Monitoring of skinfold fat thicknesses across the season, levels in the off-season and in the pre-season can help the Cost of daily exercise (1 h/d) = 500 kcal (2100 kJ)
especially when undertaken by a trained kinanthropo- player to reach his of her ideal weight and body fat level Energy availability = 1800-500 = 1300 kcal (5460 kJ)
A player will perform best when the amount of body fat metrist, can provide useful information about changes in with minimal impact on health or performance.
Energy availability = 1300/48 or 27 kcal/kg
is within his or her individual optimum range. This will body fat stores.
FFM (113 kJ per kg FFM)
vary between individuals, and will also vary across a To avoid irreversible skeletal damage, any female player
player’s career, so there is no single value that is ideal. If Urinary ketones can provide a marker of inadequate with disruption of normal menstrual function should be
the body fat stores fall too low, health will suffer. If body carbohydrate intake. referred without delay to a medical expert for investigation.
fat stores are too high, the player will be slowed down
by having to carry unnecessary additional weight. It is Measurements of changes in muscle strength and endurance
important, therefore that players manage their food provide a useful biomarker of muscle development.
intake and energy output to achieve an optimum body
size and body composition.
Special concerns about restricting energy intake
Strategies for managing energy
intake and energy balance Although many players reduce their energy intake at
times to assist with the loss of body weight and body fat,
it is harmful to restrict energy intake below levels that
Players should individually manage their energy stores of interfere with healthy body function.
body fat, carbohydrate (muscle fuel) and protein (muscle
mass) by managing intake and expenditure of these Energy availability = total dietary energy intake –
nutrients separately. These issues will be discussed in energy used in daily activity/exercise
separate parts of this booklet.
There is evidence from recent research that when
Players should follow an eating plan that achieves their energy availability drops below a daily intake of 30 kcal
specific goals rather than relying on appetite to guide (135 kJ) per kg fat-free mass (FFM), there are substantial
energy intake. Advice from a sports nutrition expert is impairments of metabolic and hormonal function,
often required to develop this plan. which affect performance, growth and health.
Players should have a number of In females, one outcome of low energy availability is a
separate bio-markers to monitor disturbance of reproductive function and menstrual
their progress in achieving each of regularity. Other problems are likely to occur in
their energy-related goals. male players.
Players requiring advice for weight loss or fat
loss should seek guidance from a
qualified sports nutrition expert such as a
sports dietitian.

8. 12 C A R B O H Y D R AT E S | N U T R I T I O N F O R F O O T B A L L N U T R I T I O N F O R F O O T B A L L | C A R B O H Y D R AT E S 13
Carbohydrates in the diet
Carbohydrate provides an important, but relatively short- Targets for carbohydrate intake Special comments
lived, supply of fuel for exercise that must be refilled each Immediate recovery after exercise (0-4 hours): about
day from carbohydrate foods in the diet. The players’ 1 g per kg of the player’s body weight per hour,
everyday eating and drinking plan needs to provide consumed at frequent intervals Guidelines for carbohydrate should not be provided
enough carbohydrate to fuel their training programme Daily recovery from a moderate duration/low intensity
in terms of percentage contributions to total dietary
and to optimise the recovery of muscle glycogen stores training session: 5-7 g per kg body weight per day energy intake. Such recommendations are neither user-
between workouts. General targets can be provided for friendly nor strongly related to the muscle’s absolute
Recovery from moderate-heavy endurance training
carbohydrate needs, based on the player’s size and the (such as pre-season) or fuelling up for a match:
needs for fuel.
demands of the training programme (see table below). 7-10 g per kg body weight per day
However, actual needs are specific to the individual and
need to be fine-tuned with consideration of the total Examples of carbohydrate foods with
energy needs and specific training goals. It is important to moderate-high Glycaemic Index
get feedback from performance in training and match play
Most breakfast cereals
to assess whether there is a problem with fuel availability. There is no difference in glycogen synthesis when
carbohydrate is consumed in liquid form or as solid foods. Most forms of rice
Given the amount of carbohydrate to be consumed, high White and brown breads
Strategies for choosing carbohydrate foods and carbohydrates foods will need to be spread out over the Sports drinks and soft drinks
drinks and for optimising glycogen recovery full 24 hours. Sugar, jam and honey
Potatoes
It is valuable to choose nutrient-rich carbohydrates and
Tropical fruits and juices
When the period between training sessions is less than to add other foods to recovery meals and snacks to
8 hours (as in pre-season for elite players), carbohydrate provide a good source of protein and other nutrients.
intake, in the form of solids or liquids, should start as These nutrients may assist in other recovery processes,
soon as practicable after the first session to maximise the and in the case of protein, may promote additional Examples of nutrient-rich carbohydrate
effective recovery time. There may be some advantages in glycogen recovery when carbohydrate intake is below foods and meal combinations
meeting carbohydrate targets through a series of snacks target or when frequent snacking is not possible.
Breakfast cereal with milk
during the early recovery phase.
Carbohydrate-rich foods and drinks with a moderate to Flavoured yoghurt
During longer recovery periods (24 hours), the pattern high glycaemic index (GI) provide a readily available Fruit smoothie or liquid meal supplement
and timing of carbohydrate-rich meals and snacks does source of carbohydrate for glycogen synthesis. These foods Sandwich with meat and salad filling
not appear to be critical, and can be organised according should form the major part of recovery meals. Stir-fry with rice or noodles
to what is practical and comfortable for each player.
Adequate energy intake is also important for optimum
glycogen recovery; the restrained eating practices of some
players, particularly females, make it difficult to meet
carbohydrate intake targets and to optimise glycogen
storage from this intake.

9. 14 PROTEIN NEEDS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | PROTEIN NEEDS 15
Protein needs for training and bulking up
Protein has been considered a key nutrient for sporting Players most at risk of failing to meet their protein needs Further work is required to fine-tune guidelines for the
success by athletes of all eras and in all sports. Whereas are those who severely restrict their energy intake or dietary optimum amount, type and timing of intake of these
ancient Olympians were reported to eat unusually large variety. An adequate energy intake is also important in nutrients, and to confirm that these eating strategies lead
amounts of meat, today’s players are provided with a vast promoting protein balance or increasing protein retention. to an enhancement of the goals of training.
array of protein and amino acid supplements to increase
their protein intakes. Although some resistance-trained athletes and body In the light of this information, it appears sensible to
builders consume protein intake in excess of 2-3 g/kg focus on the total balance of the diet and the timing of
Protein plays an important role in the response to body weight, there is no evidence that such dietary protein-carbohydrate meals and snacks in relation to
exercise. Amino acids from proteins form building blocks patterns enhance the response to training or increase the training, rather than high protein intakes per se.
for the manufacture of new tissue including muscle, and gains in muscle mass and strength. While such diets are
the repair of old tissue. They are also the building blocks not necessarily harmful, they are expensive and can fail to Special sports foods such as sports bars and liquid meal
for hormones and enzymes that regulate metabolism and meet other nutritional goals, such as providing the fuel supplements can provide a compact and convenient
other body functions. Protein provides a small source of needed to optimise training and performance. way to consume carbohydrate and protein when
fuel for the exercising muscle. everyday foods are unavailable or are too bulky and
Recent studies have focused on the acute response to impractical to consume. However, the additional
Some scientists have suggested that endurance and workouts of both endurance and resistance training. cost of these products, and the fact that they
resistance-training exercise may increase daily protein Enhanced protein balance is a desirable goal of the contain only a limited range of nutrients,
needs up to a maximum of 1.2-1.6 g per kg (body weight), recovery phase – to overturn the increased rates of protein must be taken into account. There is little
compared to the recommended intake of 0.8 g/kg body breakdown that occur during exercise, and to promote justification for using very expensive protein-only
weight for a sedentary person. However, the evidence for muscle growth, repair and adaptation following the powders or amino acid supplements. Everyday foods
this increase in protein needs is not clear or universal. Part exercise stimulus. These studies have found that the are likely to be just as effective.
of the confusion is caused by problems involved in scien- intake of protein, combined with carbohydrate, enhances
tific techniques used to measure protein requirements. protein synthesis during the recovery period. There is
some evidence that the response is enhanced when these
The debate over the precise protein needs of players is nutrients are provided soon after exercise, or in the case
Protein rich foods – 10 g protein is provided
largely unnecessary. Dietary surveys show that most of a resistance workout, perhaps immediately before
by any of the following
players already consume diets providing protein intakes training.
above 1.2-1.6 g/kg/d, even without the use of protein 2 small eggs
supplements. Therefore, most players do not need to be 300 ml cow’s milk
encouraged or educated to increase their protein intakes. 20 g skim milk powder
Rather, anyone who consumes adequate energy intake 30 g cheese
from a variety of nutrient-rich foods should be confident
200 g yoghurt
of meeting his or her protein
35-50 g meat, fish or chicken
needs, including any
increases that could 4 slices bread
arise from high-level 90 g breakfast cereal
training. 2 cups cooked pasta or 3 cups rice
400 ml soy milk
60 g nuts or seeds
120 g tofu or soy meat
150 g legumes or lentils
200 g baked beans
150 ml fruit smoothie or liquid meal supplement

10. 16 V I TA M I N S , M I N E R A L S A N D A N T I - O X I D A N T S | N U T R I T I O N F O R F O O T B A L L N U T R I T I O N F O R F O O T B A L L | V I TA M I N S , M I N E R A L S A N D A N T I - O X I D A N T S 17
Vitamins, minerals and anti-oxidants
for training and staying healthy
Strenuous bouts of prolonged exercise and heavy The best way to correct this situation is to seek advice Ideas for promoting dietary variety and Special concerns
training, particularly aerobic exercise, stress the body. from a qualified sports nutrition expert such as a sports nutrient-rich eating
Adequate intakes of energy, protein, iron, copper, dietitian. When food intake cannot be adequately Iron. Iron deficiency is the most common nutrient
manganese, magnesium, selenium, sodium, zinc, and improved – for example, when the player is travelling in Be open to trying new foods and new recipes deficiency in the world. It may occur in athletes,
vitamins A, C, E, B6 and B12 are particularly important a country with a limited food supply – or if an individual Make the most of foods in season including football players, and can impair training and
to health and performance. These nutrients, as well as is found to be suffering from a lack of a particular vitamin match performance. Unexplained fatigue, especially
Explore all the varieties of different foods
others, are best when obtained from a varied diet based or mineral, then supplementation can be warranted. This in vegetarian eaters should be explored with a sports
Mix and match foods at meals physician and sports nutrition expert. Routine use of
largely on nutrient-rich foods such as vegetables, fruits, should be undertaken with the advice of a qualified sports
Think carefully before banishing a food or iron supplements is not wise: too much is just as
beans, legumes, grains, lean meats, fish, dairy products nutrition expert. In general, a broad-range multivitamin/
group of foods from your eating plans harmful as too little. Self-medication with iron
and unsaturated oils. Dietary surveys show that most mineral supplement is the best choice to support a
Include fruits and vegetables at every meal. The strong supplements may not address the real problem that is
football players are able to meet the recommended intakes restricted food intake, although targeted nutrient
colours of many fruits and vegetables are a sign of a causing fatigue, or solve the cause of poor iron status.
for vitamins and minerals by eating everyday foods. Those at supplements may be necessary to correct an established
risk of sub-optimum intakes of these micronutrients include: nutrient deficiency (e.g. iron deficiency). high content of various vitamins and other food anti- Calcium. Calcium is important for healthy bones. The
oxidants. Aim to fill your plate with highly coloured best sources are dairy foods, including low fat varieties.
• players who restrict their energy intake, especially foods to ensure a good intake of the range of these Fortified soy foods may provide a useful substitute
over long periods, to meet weight loss goals health-promoting dietary compounds. It is good to where players cannot consume dairy foods.Three
Anti-oxidant nutrients
ensure that you “eat rainbow“ each day by choosing servings a day are required by adults, with an increased
• players who follow eating patterns with restricted
fruits and vegetables from each of the following requirement during growth spurts in childhood and
food variety and reliance on foods
Anti-oxidant nutrients are important in helping protect schemes: adolescence, and for pregnancy and lactation.
with a poor nutrient-
density the body’s tissues against the stresses of hard exercise. It is White – e.g. cauliflowers, bananas, onions,
not known whether hard training increases the need potatoes
for dietary antioxidants, as the body naturally Green – e.g. broccoli, lettuce, green apples
develops an effective defence with a balanced and grapes
diet. Supplementation with antioxidants Blue/purple – e.g blueberries, plums, purple
cannot be recommended because there is grapes, raisins
little evidence of benefit while it is known Orange/Yellow – e.g. carrots, apricots, peaches,
that over-supplementation can diminish oranges, cantaloupe, mangoes
the body's natural defence system. Red – e.g. tomatoes, watermelon, cherries, berries,
red apples, red peppers

11. 18 P R E P E R AT I O N F O R C O M P E T I T I O N | N U T R I T I O N F O R F O O T B A L L N U T R I T I O N F O R F O O T B A L L | P R E P E R AT I O N F O R C O M P E T I T I O N 19
Preparation for competition
Most players appreciate the need to rest and eat well during day; see below) at the same time that training intensity is Fluid intake prior to competition These volumes should be scaled down for female and
the days prior to an important match, but questions arise reduced to no more than easy levels of short duration. It youth players with a smaller body size.
regarding how much to eat, what type of food and when is is assumed that a moderate to hard bout of fatiguing
the best time. This includes what to eat during the few exercise is performed in normal training sometime earlier Players should drink sufficient fluid with meals on the
hours immediately before competition or intense training. in the week prior to competition. day before competition to ensure they are well-hydrated Five different examples of foods that each
on the morning of competition. Players should not provide 140 g carbohydrate in a pre-competition
Carbohydrate is the key energy-providing nutrient that refrain from drinking water or carbohydrate-containing meal* (2 g/kg for a 70 kg player) are
must be optimised during the days leading up to and Carbohydrate in the 6-h period before playing fluids during the hours leading up to competition.
2.5 cups breakfast cereal + milk + large banana
including the day of competition. Attention should also
be given to optimising water and salt levels in the body. In hot weather, it is recommended that approximately Large bread roll or 3 thick slices bread + thick spread
honey
However, during the 2-4 days prior to a competition, a Players sometimes find a favourite pre-competition meal 500 ml be ingested during the 60-90 minute period
player’s need for protein and fat, as well as most other that not only provides extra energy during the match, but before the start of the game. This will allow sufficient 2 cups boiled rice + 2 slices bread
nutrients, typically does not increase above the levels that also feels “right” in terms of curbing hunger, quieting their time for urination of excess fluid before the game begins. 4 stack pancakes + 0.5 cups syrup
are recommended for normal, moderate level training. stomach and being convenient and practical. In low key In training or competitions that cause heavy sweating 60 g sports bar + 500 ml liquid meal supplement or
competition, or for some players who do little running in without sufficient opportunity for fluid intake, players fruit smoothie
a game, the pre-match meal need not be predominantly often benefit by drinking 300-600 ml of fluid during the (* Note that other foods may be eaten at the meal.)
Carbo-loading carbohydrate. However, in intense competitions players 15-minute period immediately
are generally advised to: before the start of
the event.
Players who compete intensely may benefit from Eat 1-4 g/ kg body weight of carbohydrate during the 6-h
“carbohydrate-loading” for a few days. This loading of period before exercise.
muscle glycogen to super-compensated levels can be
achieved within 2-3 days by consuming a large amount of The main “mistake” players might make is to eat too
carbohydrate (about 8-10 g per kg of body weight per little carbohydrate (less than 1 g per kg body weight)
during the 1-6 h period before exercise and then not take
in carbohydrate during exercise. This small carbohydrate
Example of one day of a carbohydrate loading meal “primes” the body to rely more heavily on blood
diet providing 630 g of carbohydrate* (i.e. to glucose, but it does not provide enough carbohydrate to
provide 9 g/kg carbohydrate for a player sustain the player throughout the subsequent exercise.
weighing 70 kg)
Early morning – 150 g = 2 cups cereal with
milk + 250 ml fruit juice + 1 banana + 2 thick
slices toast + thick spread of jam
Late morning – 50 g = 500 ml soft drink or
750 ml sports drink
Mid-day – 150 g = 1 large bread roll +
1 medium muffin + fruit smoothie
Snack – 50 g = 200 g flavoured yoghurt +
250 ml fruit juice
Dinner – 200 g = 3 cups cooked pasta +
2 cups fruit salad + 2 scoops ice cream +
500 ml sports drink
Snack – 30 g = 50 g chocolate
(* Foods added to balance a meal, such as sauce on the
pasta, can meet needs for energy and other nutrients.)

12. 20 H Y D R AT I O N S T R AT E G I E S | N U T R I T I O N F O R F O O T B A L L N U T R I T I O N F O R F O O T B A L L | H Y D R AT I O N S T R AT E G I E S 21
Hydration strategies
No other dietary strategies enjoy the reputation of proven When do you need more than water? How to estimate sweating rate Rehydration after exercise
performance enhancers as do the consumption of water
and carbohydrate during exercise. Players can turn this Measure body weight (kg) both before and after
at least one hour of exercise under conditions
science into optimum performance and well-being by Depletion of fuel stores can be an issue for soccer Recovery after exercise is part of the preparation for the
similar to competition or a hard practice.
learning the practical aspects of: a) how much, b) what matches, especially for players in mobile positions or with next exercise session, and replacement of sweat losses is an
type of foods and drinks, c) when during exercise, and d) a running game style. High carbohydrate strategies – Measure body weight wearing minimal clothing essential part of this process. Both water and salts lost in
what modifications should be made in hot or cold fuelling up for the game and consuming extra and while bare footed. Dry with a towel after exercise sweat must be replaced. Aim to drink about 1.2-1.5 litres
environments. Just as general training and competition carbohydrate during the match – have been shown to and obtain body weight as soon as is practical after of fluid for each kg of weight lost in training or matches.
exercise (i.e. less than 10 min).
strategies should be tailored for individual athletes in enhance performance in such players. Drinks should contain sodium (the main salt lost in
accordance with their unique needs and preferences, so Note volume of fluid consumed during exercise (litres) sweat) if no food is eaten at this time. Sports drinks that
should their drinking and eating choices during exercise. Better match intake of fluid and fuel may not only keep Sweat loss (litres) = body weight before exercise contain electrolytes are helpful, but many foods can also
Players, coaches and trainers should “fine-tune” these players running further and faster in the second half of a (kg) – body weight after exercise (kg) + fluid supply the salt that is needed. A little extra salt may be
recommendations to identify their own winning formula. match, but may help to maintain skills and judgement consumed during exercise (litre) added to meals when sweat losses are high, but salt tablets
when players would otherwise become fatigued. Games To convert to a sweat rate per hour, divide by should be used with caution.
are often won and lost in the last minutes of the match, the exercise time in minutes and multiply by 60
How much and when to drink? and fatigued players are at increased risk of injury.
Just like new boots, do not try out new plans
(Note: 2.2 pounds equals 1 kg and converts to a
The use of commercial sports drinks with a carbo- for fluid and fuel intake during important
volume of 1 litre or 1,000 ml or 34 ounces of water.)
Limit dehydration during training and matches by drinking hydrate content of about 4-8% (4-8 g/100 ml) allows competitions. Do it in practice and find out
water or a sports drink. Obvious opportunities to drink carbohydrate and fluid needs to be met simultaneously what fits you best.
during a match include warm-up and at half time. During in most events. The intake of carbohydrate that is generally
training, the coach or manager should organise drink breaks associated with performance benefits is ~ 20-60 g per hour.
according to the weather and intensity of exercise.
Sodium should be included in fluids consumed during
Get a feel for sweat rates during exercise so that drink exercise lasting longer than 1-2 hours or by individuals
practices can be adjusted accordingly (see box). It is during any event that stimulates heavy sodium loss (i.e.,
not necessary to drink enough to prevent loss of more than 3-4 grams of sodium).
body weight, but the amount of dehydration
should normally be limited to a loss of less Caffeine is present in many commonly
than 2% of body weight (i.e., 1 kg for 50 kg available beverages and foods, and can
person, 1.5 kg for a 75 kg person, and 2 kg enhance endurance during prolonged
for a 100 kg person). exercise. This benefit can be obtained with
the relatively small doses of caffeine that
Since the negative effects of dehydration on are commonly consumed by people of
high-intensity performance are greater in various cultures (e.g. about 1.5 mg/kg
warm environments, upgrade drinking bodyweight as found in a small cup of
practices in these conditions to minimise the brewed coffee or 500-750 ml of a cola
overall fluid deficit. This may include beverage).
drinking at the side-line when match play
is interrupted, or having extra drink breaks
during training sessions.
Don’t drink at rates that are greater than
sweat losses so that you actually gain weight
during exercise.

13. 22 SUPPLEMENTS | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | SUPPLEMENTS 23
Supplements and sports foods
The use of dietary supplements is widespread in football, Fat reduction and muscle building Supplements for bone and joint health coffee or 750 ml of a cola drink. Larger doses of caffeine
but players should not expect benefits from most of these do not seem to be more effective, and may have negative
supplements. outcomes such as over-arousal and poor sleep patterns
A huge array of supplements is on sale with claims that Hard training puts extra wear and tear on the bones, joints after an event.
Players look to nutritional supplements for many benefits, they can reduce body fat levels and build bigger and and associated structures, and numerous supplements are
including: stronger muscles – claims that appeal to athletes and non- claimed to look after these tissues. Healthy bones need a Bicarbonate. In very hard exercise, the muscles produce
athletes alike. good supply of calcium and Vitamin D. In most cases lactic acid. This is both good (giving energy to allow hard
• promoting adaptations to training these nutrients can be supplied by the diet. Players who efforts) and bad (causing pain and interfering with
• increasing energy supply The reality is that many of the products that are effective suffer from problems related to sub-optimum bone density muscle function). In the same way that excess stomach
in doing this are either on the banned list or are should seek professional advice and supervised treatment acidity can be neutralised by taking bicarbonate, so
• allowing more consistent and intensive training by
associated with serious health risks (or both). from a sports physician. sodium bicarbonate (in a dose of about 0.3 g per kg body
promoting recovery between training sessions
weight) before an event can counter the negative effects
• maintaining good health and reducing interruptions Compounds in the muscle building category include Glucosamine, chondroitin, methylsulphonylmethane of lactic acid. Bicarbonate supplements are widely used
to training due to chronic fatigue, illness or injury chromium, boron, hydroxymethylbutyrate, colostrum (MSM) and other products are promoted for joint by athletes in events that cause fatigue within a few
• enhancing competitive performance. and others. Based on current research, none of these has health. Long-term (2-6 months) glucosamine treatment minutes, and there is now evidence of possible benefits
anything worthwhile to offer the player. may provide subjective relief in elderly individuals from studies designed to simulate the activity patterns of
Few of the products used by athletes are supported by a suffering from osteoarthritis, but there is little or no football players. There is a real risk of gastrointestinal
sound research base and some may even be harmful to the evidence of benefit for otherwise healthy players. problems and players should experiment in training.
player. All players should look carefully at the risks and Increasing energy supply
rewards of individual supplements before trying them.
Supplements that might work A number of sports foods have been developed to
Where there is a demonstrated deficiency of an essential Supplements in this category include carnitine, pyruvate supply a specific formulation of energy and nutrients in a
vitamin or mineral, and an increased intake from food is and ribose as well as some more exotic herbal form that is easy to consume. These can be valuable in
not possible, a supplement may be helpful. The use of preparations. None of these is likely to improve Some supplements do offer the prospect of improved allowing players to meet their special nutrition needs
supplements, however, does not compensate for poor performance and, in spite of advertising claims, none is performance: these include creatine, caffeine, bicarbonate, when everyday foods are unavailable or impractical to
food choices and an inadequate diet. Many players ignore supported by good independent evidence. and perhaps a very few others. eat. This is most often the case just prior to, during, or
the need for caution in supplement use, and take after an exercise session. Examples of useful sports foods
supplements in doses that are not necessary, and may Creatine. Creatine supplements can increase the amount include:
even be harmful. Nutrition and the immune system of high energy creatine phosphate stored in the muscles,
• sports drinks (providing fluid and carbohydrate
and may improve performance in single or multiple
during exercise)
sprints. It may also lead to a gain in muscle mass, which
There is some evidence that players who are training hard is helpful for some players but harmful for others. As with • sports gels (additional carbohydrate intake,
Protein powders and supplements
may be at increased risk of minor illnesses and infections. all supplements, exceeding the maximum effective dose is especially during exercise)
These are generally trivial, but they can interrupt training not helpful. Creatine is normally found in meat and fish, • liquid meals (carbohydrate, protein, vitamins
Protein supplements, high protein bars and amino acid or cause a player to miss important competitions. Hard but the doses used in supplementation protocols (10-20 and minerals for a pre-event meal, post-exercise
preparations are among the biggest selling sports nutrition training may compromise the body’s immune system, g per day for 4-5 days to load, and 2-3 g per day for recovery or a high-energy diet)
products. Although an adequate intake of protein is and high levels of stress hormones reduce its ability to maintenance) are more than is found in normal foods. • sports bars (carbohydrate, protein, vitamins and
essential for muscle growth and repair, this can easily be fight these infections. Creatine supplementation appears not to be harmful to minerals – often a solid form of the liquid meal)
achieved from everyday foods and extra protein is seldom health.
Of course, the cost of these sports foods must be taken
required. Many nutrition supplements, including glutamine, zinc,
into account when deciding to use them.
Echinacea, colostrum and others, are on sale with claims Caffeine. A small amount of caffeine (1-3 mg/kg) can
Protein-carbohydrate supplements may have a role as part that they can boost the immune system, but there is no help performance in prolonged exercise and may also be
of a post-exercise recovery plan, but the whole proteins strong evidence that any of these is effective. The best helpful in exercise of shorter duration. Such moderate
that are found in foods generally have advantages over evidence supports the use of a high carbohydrate diet, doses can be found in everyday amounts of coffee, cola
individual amino acids. which lowers stress hormone levels, and appropriate rest drinks and some sports products (e.g. gels). For example,
periods. 100 mg of caffeine is supplied by a small cup of brewed

14. 24 DOPING ISSUES | NUTRITION FOR FOOTBALL NUTRITION FOR FOOTBALL | ALCOHOL 25
Supplements and doping issues Alcohol
The use of alcohol is often intimately associated with The most important problem associated with the excessive
Players who are liable for drug testing under national or There is no evidence that prohormones such as an- sport, and the association is particularly strong in consumption of alcohol after exercise is that it may
international programmes should be especially cautious drostenedione and norandrostenedione are effective in football. As well as providing a source of energy, alcohol distract the player from making good choices. Alcohol
about supplement use. enhancing muscle mass or strength. These prohormones (ethanol) has metabolic, cardiovascular, thermoregula- intoxication may make the player forget about following
are promoted for use by players and are readily available in tory and neuromuscular actions that may affect exercise sound recovery practices such as appropriate treatment for
Some supplements are prepared in unhygienic conditions shops and via the internet, but they will result in negative performance. injuries, adequate sleep or optimal eating and drinking.
and contain toxins that may cause gastrointestinal health consequences as well as positive drug tests. Alcohol may displace carbohydrate from the diet at a time
problems. Others do not contain ingredients – especially when restoration of glycogen stores should be a priority.
the expensive ones – that are listed on the label. Conta- Many herbal supplements are claimed to increase Sensible drinking guidelines for the community The need for other important nutrients may be neglected
mination of dietary supplements with substances that may testosterone levels and hence have an anabolic action: such while the player is consuming large amounts of alcohol, or
cause a player to fail a doping test is widespread – some supplements include Tribulus Terrestris, Chrysin, Indole- sleeping off the hangover next day. An intoxicated athlete
surveys have suggested that as many as one in four 3-Carbinol, Saw Palmetto, Gamma-oryzanol, Smilax and Alcohol intake may be measured in grams or ml of often succumbs to high-risk activities leading to accidents,
supplements may result in a positive test. These prohi- Mummio. These claims are based on experiments carried ethanol, or in units of alcohol: each unit of alcohol in the violence or other anti-social behaviour. Negative
bited compounds have not been declared on the label, out in test tubes, and none has been shown to work in UK contains approximately 8 grams (10 ml) of ethanol. outcomes range from the tarnishing of a reputation to
so there is no way for the player to know that they are humans. All players are cautioned against the use of these The UK Department of Health recommends that adult serious (often fatal) injury.
present. supplements. men should not consume more than 3-4 units of alcohol
per day and women should not consume more than 2-3 Alcohol is not an essential component of a diet. It is a
At present, there is no guarantee of the purity of any units daily. In the US, however, a standard drink delivers personal choice whether an adult player consumes alcohol
commercial supplement. The only way to be sure is to avoid Players must be aware of the strict liability principle about 12-14 grams of alcohol, and the US Department of at all. However, there is no evidence of impairments to
supplements altogether, but many players are unwilling to that makes them responsible for everything they eat Agriculture recommends that men should not drink health and performance when alcohol is used sensibly.
accept this advice. The sensible player will want to see very and drink. more than 1-2 drinks per day and that women should not Alcohol is a high-energy (and nutrient-poor) food and
good reasons for using a supplement and a very low risk of Ignorance is not an acceptable excuse for a positive exceed 1 drink per day. should be restricted when the player is attempting to
an adverse test before deciding to use it. doping result. reduce body fat.
Although these recommendations provide a guide to the
Check all supplements with a medical officer.
everyday use of alcohol, the problems associated with The player should avoid a heavy intake of alcohol on the
If there is any doubt at all, do not take it.
alcohol in football generally arise from “binge” drinking night before a match. It appears unlikely that the intake
on specific occasions – especially in the post-match of 1-2 standard drinks will have negative effects in most
period. This type of drinking has implications for the people. Before consuming any alcohol after a match, the
players’ recovery, their well-being and their reputation. player should consume a meal or snack to replace
carbohydrate, fluid and perhaps protein. This snack or
meal will start the recovery process. Food intake will also
Alcohol metabolism help to reduce the rate of alcohol absorption and thus
reduce the rate of intoxication.
Alcohol is metabolised primarily in the liver, and the rate Once post-exercise recovery priorities have been addressed,
of metabolism varies greatly between individuals. the player who chooses to drink is encouraged to do so “in
Alcohol can be oxidised at a rate of about 100 mg/kg moderation”. Drink-driving education messages in various
body mass per hour – equivalent to – one serve or unit of countries may provide a guide to sensible and well-paced
alcohol per hour for most people. Despite old wives’ tales, drinking.
the clearance of alcohol from the system cannot be
enhanced by having showers, drinking coffee or other The player who drinks heavily after a match, or at other
practices believed to help an intoxicated person “sober up”. times, should avoid driving and other hazardous activities.
The actions of alcohol on the central nervous system
result in decrements in skill and behavioural changes that Examples of one unit (~ 10 g) alcohol
may have adverse effects on performance. There is also 250 ml standard beer (4% alcohol)
evidence of dose-dependent decrements in aerobic 500 ml standard low alcohol beer (2% alcohol)
capacity. Although the mechanisms are not well 250 ml wine coolers or alcoholic soft drinks
understood, the aftermath of alcohol use (hangover) may 100 ml wine or champagne
also adversely affect performance for many hours after
60 ml fortified wines, port
intoxication.
25 ml (one nip) spirits