Nutrition as a football player
The right nutrition is the secret key that separates the best soccer players from the mediocre! Without the perfect balance of carbohydrates, proteins, and healthy fats, peak performance remains unattainable. Carbohydrates from whole grain products and rice provide you with the instant energy you need to dominate on the pitch. High-quality proteins from lean meat, fish, or legumes help you build muscle and recover quickly after intense exercise. And healthy fats from avocados and nuts not only provide more energy but also sharp concentration.
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Before training?
✓ 2-3 hours before: 1.5-2 g of carbohydrates per kg of body weight (e.g. 105-140 g for a 70 kg player) and about 20-30 g of protein, e.g. whole wheat pasta (100-150 g) with chicken (150 g) and vegetables (200 g).
Carbohydrates: Focus on complex carbohydrates to replenish glycogen stores
Protein: 20-30 g protein to support muscle protein synthesis
✓ 30-60 minutes before: About 30-50 g of easily digestible carbohydrates, for example a banana (120 g), an energy bar (40 g) or 2 slices of whole-grain toast (60 g) with honey.
During training?
✓ Energy intake (for sessions over 90 minutes): 30-60 g carbohydrates per hour, e.g. 1/4 banana (30 g carbohydrates), 2 dates (25 g carbohydrates), or 1 energy gel (30 g carbohydrates).
✓ Carbohydrates: Maintain energy to keep performance at a high level.
✓ Fast energy supply: Consume fast carbohydrates that the body can easily digest, such as bananas, special energy bars and energy gels
✓ Avoid energy gaps: Regularly consume carbohydrates during long sessions to avoid drops in performance.
After training?
✓ Within 30 minutes: 1 g carbohydrates per kg body weight and about 20-30 g protein, e.g. a protein shake with 1 banana (30 g carbohydrates) or Greek yogurt (200 g) with honey (20 g) and berries (50 g).
Replenish glycogen stores: Choose fast carbohydrates to quickly replenish energy reserves.
Protein for muscle repair: 20-30 g of protein to support muscle recovery.
✓ 2 hours after training: A full meal with 1.5 g of carbohydrates per kg of body weight (e.g. 105 g for a 70 kg player) and 20-30 g of protein, for example brown rice (150 g) with salmon (150 g) and vegetables (200 g).
basic nutrition (everyday nutrition)
✓ Carbohydrates (daily): 4-7 g of carbohydrates per kg of body weight (e.g. 280-490 g for a 70 kg player) from whole grains, quinoa, oatmeal, sweet potatoes and rice.
✓ Proteins (daily): 1.6-2.2 g protein per kg body weight from lean meat, fish, eggs, legumes and dairy products.
✓ Fats (daily): 1-1.5 g of fat per kg of body weight from healthy fat sources such as avocados, nuts, seeds and olive oil.
✓ Vitamins and minerals (daily): 5 portions (about 400-500 g) of fruit and vegetables daily for an optimal supply of micronutrients.
Special nutritional information
✓ On non-training days: Reduce carbohydrate intake to about 3-5 g per kg body weight (210-350 g for a 70 kg player) and increase protein intake to 2-2.2 g per kg body weight
✓ Supplements (as needed): Supplements such as whey protein (20-30 g after training) or omega-3 fatty acids (2-3 g daily) can be supportive.
✓ Adaptation to individual needs: Adjust your carbohydrate and protein intake depending on your training intensity and your body.
✓ Support regeneration: Paired with sufficient sleep (7-9 hours per night) and recovery days , optimal nutrition will maximize your regeneration and performance.
