Question

diet chart of a football players before match and during the match

Answer 1

As well as good nutrition on the day itself, it is recommended that you have a higher than normal carbohydrate intake at all meals, after training on the day prior to the match. The plan below provides sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to ensure optimal energy throughout two 45 minute half-times in a game of football. It also encourages good nutrition after the game, to ensure you're refuelled for training the next week.

The meal plan below is an example for a typical weekend match day; if you are playing during the week, adjust the plan appropriately:

Breakfast 7.30amLarge bowl of porridge made with jumbo oats + 200ml skimmed milk + water with a tsp of sugar and raisins if desired
or 75g unsweetened muesli + 250ml skimmed milk
250ml fresh fruit juice
Tea/coffee
10.00am4-5 oatcakes or rye crispbread with low fat soft cheese
Banana
Drink
Early lunch 12.00pm100g chicken breast or 120g fish
70g basmati rice or 70g wholewheat pasta
Medium serving of vegetables / salad
Drink water
15 minutes before kick-off1-2 oatcakes
100ml isotonic drink with 20g additional dextrose
Half time1-2 oatcakes
100ml isotonic drink with 20g additional dextrose
Sip water
Immediately post match25g whey protein powder + 25g dextrose in water
45 minutes later
Main MealLean fillet steak or chicken breast or fish + herbs to taste
Boiled new potatoes or basmati rice or couscous or dry roasted sweet potatoes
Loads of vegetables
Low fat, no added sugar yoghurt
Drink
Evening snack2-3 oatcakes with low fat soft cheese
100g mixed nuts & seeds
Item of fruit
Drink
1 hour pre-bed100g cottage cheese / quark / low fat natural yoghurt
Banana
Small handful mixed nuts & seeds
Drink
However, the plan is merely a general guide, and portion sizes will need to be adapted to suit your daily routine. You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.





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Answer 2

Breakfast
Porridge is often a popular choice, due to it being a low-GI cereal. However, look to mix it up by having a bowl of quinoa porridge or those made from grains with a lighter consistency to avoid having the same taste each and every morning. Whichever one you choose, serve with semi-skimmed or whole milk — the calcium contained in these will help maintain healthy bones.

Lunch
This meal could include a low-GI carbohydrate — wholewheat pasta, for example. Complete the meal with some carrots, leafy greens and peppers.

Pre-Match

Reduce the risk of feeling thirsty once you’re on the pitch by drinking a good amount of water at this point — as mentioned in the lunch section, your mental and physical performance can be negatively affected if your body weight is reduced by as little as two per cent due to sweat.

Half Time

Carbohydrate gels like MaxiNutrition FuelMax GelsDrink water or a small amount of diluted fruit juice made up of 50 per cent juice, 50 per cent water and just a pinch of sea salt.

Evening Meal

You’re away from the football ground at this point and ready for your final meal of the day. There are loads of great options available, though we would urge you to look towards sushi or turkey-based chilli-con carne as a source of protein.