Nutrition

Introduction

The value of good nutrition for athletes is appreciated increasingly by footballers at all levels of the game. Coaches must make individuals aware of the impact that certain types of food have on a player's preparation for a season or a game so that they can tailor their diet accordingly.

There are certain basic rules for players to follow before and after a game to improve performance and enable a quick recovery from competition.

A balanced diet improves performance in both the short and long term.

This section outlines the basic five food groups - dairy products, meat, cereals, fruits and vegetables - and the value to be obtained from specific types of food in preparing for a game, or a season.

It all adds up to a winning diet for football.

A Winning Diet for Football
Footballers use up far more energy than the average person. This energy can be obtained from carbohydrates, proteins and fats.

However the ideal source of extra energy is carbohydrates. Running low on carbohydrate causes fatigue. Carbohydrates occur as sugars (simple carbohydrates) or starches (complex carbohydrates). A balanced diet contains both simple and complex carbohydrates.

Bread, cereals and grain products (e.g. oats, wheat, rice, pasta), vegetables and legumes all contain complex carbohydrates. Fruit, honey and cane sugar are simple carbohydrates.

Carbohydrates not used immediately are stored in the liver and muscle as glycogen. Glycogen is the form of energy called upon during exercise.

Protein
Although protein provides the body with energy, its most important role for the footballer is in building, maintaining and repairing of muscle and tissue. Protein gives the body structure, shape and definition. The main foods in this group are:

lean beef, lamb, veal, pork
skinless poultry
fish and seafood
eggs
low fat milk, cheese and yoghurt
low fat ice cream
soybeans

Fats
Too much fat increases body weight. Fat takes a lot longer to digest than carbohydrate and should be avoided before training or competition. The main foods in this group are:

butter, margarine
mayonnaise, oil
fatty meat and poultry
full cream cheeses
chocolate
fried foods or processed meats should all be limited

The Ideal Training Diet
To achieve maximum energy levels the footballer needs a well balanced diet, with the right proportions of carbohydrates, protein and fat. Ideally the training diet for a footballer should contain:

55%-60% of energy from carbohydrates
10%-15% from protein and approximately
25%-30% from fat

The Pre-Game Meal
There is no special food which should be eaten pre-game. There are, however, certain guidelines that players should keep in mind.

the pre-game meal should consist of complex carbohydrates and fruit
the meal should be eaten at least three hours before the game
it is better to eat too little than too much
the meal should include plenty of fluids

High carbohydrate, low fat foods are the best choice for a pre-game meal. Suggested Pre-Game Foods include:

Breakfast cereal
Low fat milk or yoghurt
Bread, toast, crumpets or pancakes with suitable toppings - jam, honey, vegemite, baked beans, grilled tomatoes, spaghetti
Pasta with low fat sauce
Fruit - fresh or canned

After the Game
Foods and fluids consumed straight after the game have an important effect on the player's rate of recovery. The best rcovery fluids are those containing soft drink, sports drinks, mineral water, fruit juices and plenty of cold water.

Studies show that in the fifteen minutes after the game a player has the opportunity to restore lost glycogen at a much faster rate than normal. Carbohydrates are essential.

Foods to be consumed incude bananas, pineapple, oranges, sandwiches, rolls, low fat yoghurt.

Fluid Replacement
Water makes up approximately 60% of the total body weight and major reductions in this volume can seriously interrupt normal bodily functions and therefore impair performance.

Players should be encouraged to replace fluids over a period of time and not in one 'drinking bout'.

Players can lose as much as four to five litres of water over a two hour training session or match. The coach should ensure his players maintain an adequate fluid intake. Drinking before, during and after a training session is important.

Precautions should be taken to reduce the risk of heat injury:

arrange training sessions in the cooler parts of the day
if the humidity is too high, cancel training
keep a close watch on the heavier and less fit players
during training and games, fluids should be replaced as often as possible

Water is the best fluid although some players may benefit from a commercially produced fluid which supplies carbohydrates (e.g. Exceed, Sport Plus, Gatorade, Staminade, Powerade).

Summary

The serious footballer will adopt a diet based on moderate eating, choosing food from the following 5 groups: