NUTRITIONAL SUPPORT FOR YOUTH PLAYERS

We educate players that carbohydrates are essential for footballers looking for optimum fueling.

CARBS

FRUIT & VEG

PROTEIN

WHOLEMEAL PASTA

WHOLE GRAINS (QUINOA / BROWN RICE)

OATMEAL

SWEET POTATOES

NOODLES

PROTEIN

FRUIT & VEG

PROTEIN

LEAN MEATS (GRILLED CHICKEN / TURKEY BREASTS)

FISH (SALMON)

EGGS

SOY PRODUCTS (MILK)

GREEK YOGHURT

FRUIT & VEG

BANANAS

BLUEBERRIES

TART CHERRY JUICE

BEETS

GREEN LEAF VEG

BEANS AND LEGUMES

PARENTS SHOULD INSPIRE KIDS TO THINK ABOUT WHAT THEY EAT AND BE INTRIGUED BY FOOD

importance of nutrition

carbs

Carbohydrates are essential for footballers looking for optimum fueling and recovery around training and matches. The main role of carbohydrates in the body are to fuel the muscles and the central nervous system.

Carbohydrates can be simple sugars – such as glucose and fructose – which are easily absorbed by the body and provide an instant energy source. These are commonly found in many fruits, sweets and energy drinks.

Equally, carbohydrates can be complex starches, which provide more sustained energy. These complex carbs are found in foods like beans, grains, oats, cereals and starchy vegetables such as potatoes.

pre-match

Ahead of a match or session where you will need sustained energy, it is sensible to increase your carbohydrate intake – anywhere between 36 and 48 hours before kick-off. This means you can up your carb intake on Friday night ahead of a Sunday afternoon match.

One way of doing this is to add more than one carbohydrate source to your meals. Perhaps a dish with brown rice and potatoes the night before the match.

Consume a high-carb meal 3-4 hours before the match

Guidelines for carbohydrate intake for football players:

Immediate Recovery

0-4 hours after matches or training: Eat 1g of Carbohydrate, per kg of your body weight, per hour.

Daily Recovery

After low-intensity football training: Eat 5-7g per kg of your body weight per day

Heavy Endurance Recovery (pre-season)

Eat 7-10g per kg of your body weight per day

Fueling for a match

Eat 7-10g per kg of your body weight per day

*These are general guidelines. You should assess your energy levels after exercise to see if these suggestions work for you.

food first approach

preventing injury risk

Anti-inflammatory Foods (Good)

FISH / EGGS / CHEESE / MILK

Pro-Inflammatory Foods (Bad)

FRIED FOOD / PIZZAS / CAKES

Vitamin D

MUSCLE REPAIR

Bone Remodeling

CALCIUM

We educate players that eating treats now and again is fine but adopt an 80/20 split.

HEALTHY VS TREATS

We are all human, we need to have our treats. We suggest a 80% - 20% split between healthy vs treats. Be sensible, treats come after game day and not leading up to it. At youth level it is so important parents educate their children on nutrition, especially when it comes to fizzy drink intake.

Carbonated drinks can linger in the gut longer than non-carbonated drinks, which makes it a poor choice for not only pre-game but also post-event when you should be consuming nutrient-packed foods and water or electrolyte drinks for recovery and rehydrating the muscles.

UEFA launches Expert Group Statement on Nutrition for Elite Football

UEFA, with the expertise of renowned nutrition specialists and the UEFA Medical Committee, has published a scientific article which sets out best-practice nutrition advice and recommendations for elite football – aimed at protecting players’ health and ensuring high-quality match and training performance

Read the UEFA article here

NUTRITIONAL SUPPORT FOR YOUTH PLAYERS

CARBS

FRUIT & VEG

PROTEIN

PROTEIN

FRUIT & VEG

PROTEIN

FRUIT & VEG

FRUIT & VEG

FRUIT & VEG

PARENTS SHOULD INSPIRE KIDS TO THINK ABOUT WHAT THEY EAT AND BE INTRIGUED BY FOOD

PARENTS SHOULD INSPIRE KIDS TO THINK ABOUT WHAT THEY EAT AND BE INTRIGUED BY FOOD

PARENTS SHOULD INSPIRE KIDS TO THINK ABOUT WHAT THEY EAT AND BE INTRIGUED BY FOOD

PARENTS SHOULD INSPIRE KIDS TO THINK ABOUT WHAT THEY EAT AND BE INTRIGUED BY FOOD

PARENTS SHOULD INSPIRE KIDS TO THINK ABOUT WHAT THEY EAT AND BE INTRIGUED BY FOOD

PARENTS SHOULD INSPIRE KIDS TO THINK ABOUT WHAT THEY EAT AND BE INTRIGUED BY FOOD

importance of nutrition

carbs

pre-match

Guidelines for carbohydrate intake for football players:

food first approach

preventing injury risk

HEALTHY VS TREATS

UEFA launches Expert Group Statement on Nutrition for Elite Football

EFFECTIVE DECISION MAKING UNDER PRESSURE IS KEY TO GREAT GOALKEEPING

EFFECTIVE DECISION MAKING UNDER PRESSURE IS KEY TO GREAT GOALKEEPING

EFFECTIVE DECISION MAKING UNDER PRESSURE IS KEY TO GREAT GOALKEEPING

EFFECTIVE DECISION MAKING UNDER PRESSURE IS KEY TO GREAT GOALKEEPING

EFFECTIVE DECISION MAKING UNDER PRESSURE IS KEY TO GREAT GOALKEEPING

EFFECTIVE DECISION MAKING UNDER PRESSURE IS KEY TO GREAT GOALKEEPING

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Our Partners

NUTRITIONAL SUPPORT FOR YOUTH PLAYERS

CARBS

FRUIT & VEG

PROTEIN

PROTEIN

FRUIT & VEG

PROTEIN

FRUIT & VEG

FRUIT & VEG

FRUIT & VEG

PARENTS SHOULD INSPIRE KIDS TO THINK ABOUT WHAT THEY EAT AND BE INTRIGUED BY FOOD

importance of nutrition

carbs

pre-match

Guidelines for carbohydrate intake for football players:

food first approach

preventing injury risk

HEALTHY VS TREATS

UEFA launches Expert Group Statement on Nutrition for Elite Football

EFFECTIVE DECISION MAKING UNDER PRESSURE IS KEY TO GREAT GOALKEEPING

Subscribe

Our Partners

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