Diet

While the typical diet for the general British population is about 40% carbohydrate, 45% fat and 15% protein, the recommended dietary proportions for a football player would be roughly 65% carbohydrate, 20% fat and 15% protein. However, the typical diet of the football player is actually very similar to that of the general population - too little carbohydrate and too much fat.

Sample Day’s Diet for a Football Player in Training by Ian Fergus - Youth Coach

Breakfast

Piece of fruit, bowl of oatmeal or porridge (sweeten with dried fruit or honey)
3-4 slices wholemeal bread toasted with small amount of butter/olive oil spread, jelly/jam
Glass of fresh fruit juice (not concentrated)

Snack

Piece of fresh fruit,
Plain yoghurt 2-3 fig biscuits/cookies

Lunch

Tuna or grilled chicken bagel, baguette etc. (preferably wholemeal)
Mixed salad with olive oil and lemon juice dressing
Glass fresh fruit juice or low fat milk
Low fat or bran muffin 1-2 bananas

Snack

Bag of nuts and raisins (such as almonds, pecans, hazelnuts etc)

Dinner

Large serving rice or pasta with tomato sauce
Grilled fish, chicken or lean beef mince
Large mixed vegetable salad with dressing
Small serving of ice cream and strawberries.

This is one sample day only and a wide range of foods should be eaten. Try also to drink 2 litres (68 oz) water each day (fluids as part of a sports drink count). Ideally a large, high-carbohydrate meal should be eaten within two hours and it can and should consist of high GI foods. Bananas and dried fruits are good immediately following a match, as are sandwiches and high-carbohydrate drinks like Lucozade. A main meal several hours later might consist of bread, pasta, potatoes and rice as well as other simple sugars like cakes and sweets. Carbohydrates should be predominantly in the form of fresh fruits and whole grains such as whole meal bread, pasta, potatoes and brown rice. Protein should come from lean meats, poultry, fish, pulses, beans and nuts

To all Youth Footballers

To gain success in todays modern football world you need to be dedicated and willing to make sacrifices in order to reach your goals and objectives and to be the " Best you can be".

There are 4 vitally important ingredients to follow

Technical Ability

Mental Preparation

Physical Preparation

Fuelling Regime (What to eat and drink)

Eating and drinking the right things at the right times will improve your fitness levels, muscle power and awareness through mental preparation.

If you feel fitter, stronger and sharper than your opponents and if your decision making, awareness, reaction and vision is improved, then you will have the tools required to have a major advantage over the rest as the saying goes " Fail to prepare - Prepare to fail".

Eating and Drinking correctly helps to:

Delay Fatigue

Reduce Injury / Illness

Recover Faster

Train and Perform longer

Compete Harder

Combined with the proper rest needed by a young athlete and the other 3 previously mentioned ingredients "you've given yourself every opportunity for success".

NUTRITIONAL PLANNER GUIDE:

BREAKFAST -

Fruit Juice and/or piece of toast
Quality Cereal or Muesli (Low salt/sugar) or Porridge
Eggs and/ or Grilled Bacon for protein
Low fat Milk or Soya Milk

MID MORNING SNACK -

Packet of nuts/raisins/sultanas/ or mixed fruits
Fruit Biscuit (No high fat crisps)
Raw Carrots and/or celery sticks for energy

LUNCH -

Sandwich on wholegrain bread filled with salad and Tuna / Chicken / Cheese or Ham
Piece of Fruit
Low Fat Yoghurt (Probiotic)

MID AFTERNOON SNACK -

Banana or Honey sandwich
Energy / grain bar or packet of dates / prunes
Raw Carrot or celery stick

EVENING MEAL -

Starter

Fruit Juice or fresh salad
Home made soup (Vegetable / Lentil etc)

Main

Fish / Lean Meat / Eggs or cheese for protein
Beans or Lentils also give good protein
Rice, Pasta or potatoes fuel muscles through carbohydrates
include 2 vegetables from - Broccoli, Carrots, Onions, Sweetcorn, Peas, Green Beans, Tomatoes or Celery

Supper -

Honey on toast or Oatcakes, this fuels the liver and ensures you lose fat and build muscle whilst sleeping - vitally important

NEVER miss breakfast and ALWAYS take honey before you go to bed at night

NO Fizzy drinks, chips, crisps, etc and minimal chocolate intake

DRINKS -

Isotonic drinks are ideal and still water intake is crucial also diluted fruit juice to half strength

FACT: 1% Dehydration = 10% loss of Concentration

TRAINING AND MATCHDAY:

Players should ALWAYS bring drink and fruit to any session

Pre-match meal should should be eaten 2-2½ hours for good absorption before activity starts.

About 15 minutes before game taking 150ml of any isotonic drink and 2 Jaffa cakes / Fig Rolls etc can aid your body functioning pre-match and give you an edge. At half-time have an isotonic drink with a plain biscuit or a banana for energy levels. Post-match again have a drink and some jaffa cakes, bananas or fruit gums etc.

REMEMBER -

Carbohydrates are the most efficient fuel for energy production - storing glycogen in muscles and the liver.

Avoid high fat content foods which slow down the digestion processes -

ACTIVE SPORTSPERSON = CARBOHYDRATE 60% - FAT 25% - PROTEIN 15%

REMEMBER -

THE ENERGY NEEDED TO MOVE OUR BODY IS PROVIDED MAINLY BY CARBOHYDRATES BUT ALSO FATS AND AS A LAST RESORT BY PROTEINS

REMEMBER -

DRINK PLENTY OF WATER TO REPLACE LOST FLUIDS IN YOUR BODY

A DIET AS ABOVE GIVES ENERGY TO TAKE PART IN EXERCISE AND AIDS OUR RECOVERY AFTER EXERCISE