ESSENTIAL NUTRITION TIPS FOR FOOTBALL ACADEMY PLAYERS

Nutrition is a critical aspect of a footballer's training and performance and Just Football Academy put a huge amount of time and energy into the science of performance nutrition, so much so that we have our own nutitionists within our staff to provide tailored dietry plans to all our players. Here are some of our favourite nutrition tips for footballers:

Stay hydrated

Top of the list is staying hydrated. This is absolutely essential for optimal performance. Footballers should aim to drink plenty of water throughout the day, and especially before, during, and after training and matches. Dehydrating during a match or during training is guaranteed to return some very poor performance.

Fuel up with carbohydrates

Carbohydrates are the primary source of energy for footballers, so it's important to consume enough of them. Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes.

Get enough protein

Protein is essential for muscle repair and growth. Footballers should aim to consume enough protein to support their training and performance. Good sources of protein include lean meats, fish, eggs, beans, and nuts.

Don't forget about healthy fats

Healthy fats are important for energy production and maintaining cell function. Good sources of healthy fats include nuts, seeds, avocado, and oily fish.

Time your meals and snacks

Timing your meals and snacks can help you fuel up before training and matches and recover properly afterwards. Aim to eat a meal containing carbohydrates, protein, and healthy fats 2-3 hours before training or matches. Eat a snack containing carbohydrates and protein 30 minutes to an hour before training or matches. After training or matches, eat a meal or snack containing carbohydrates and protein to help with recovery.

Focus on nutrient-dense foods

Nutrient-dense foods are those that provide a high amount of nutrients relative to their calorie content. Aim to eat plenty of fruits, vegetables, whole grains, lean protein, and healthy fats.

Avoid sugary and processed foods

Sugary and processed foods can provide quick energy, but they can also cause blood sugar spikes and crashes, leading to fatigue and poor performance. Limit your intake of sugary and processed foods and focus on nutrient-dense whole foods instead.

By following these nutrition tips, footballers can fuel their bodies for optimal performance and support their training and recovery.