footballer diet

A football player needs to be fit and energetic and therefore they need to follow a proper diet plan. A diet plan is something that regulates your eating habits and transforms your unhealthy eating habits into a healthy one. In a diet plan, everything is consumed but in a proper and restricted manner.

A football player needs to fuel up their body and this is done by the consumption of carbohydrates, to build and repair their body they need to consume protein. Selecting a perfect diet plan and following it throughout the year may lead to essential health and energy a football player requires to perform efficiently.


Carbohydrates are necessary for football players and consume in plenty amount is a good sign to remain fit and efficient. Carbohydrate is a main source of energy in football players and a perfect amount of consumption will lead them according to their position and what are their specific goals in the future. The amount of carbohydrates consumption also depends upon the seasons e.g: off-season consumption plan will be different and pre-season consumption plan will be different and vice versa.

Carbohydrates diet:

A carbohydrates diet may include;

  • Whole-grain bread
  • Pasta
  • Rice
  • Potatoes
  • Salad
  • Fruits
  • Vegetables

All of these provide football players vitamins, minerals, and fiber which are essential and necessary. But it is important to keep in mind that refined carbohydrates must be ignored as they are not good for health and not essential for a football player.


As mentioned earlier protein help in Building and repair the muscles of a football player. There is a common misconception about intake of protein that says it is necessary to take protein in more amounts in the form of shakes, bars, or powder. But this is not an ideal way of consuming protein and it will not build the muscles of football players stronger. Although preparing a proper diet plan for the consumption of protein healthily will be essential.

Protein diet:

A protein diet may include;

  • Skinless chicken
  • Turkey
  • Red meats
  • Beans
  • Egg
  • Fish

Furthermore, yogurt, berries, nut butter, apples, and bananas are also important and should be followed for a football player in a diet plan.

Fats: important for a football player

Fat is also important for a football player. But consumption of fat in a diet plan should be focused because if the amount is increased in the body their will be chances of developing far mass in the body of football players. The most focused part in the diet plan of a football player is mono-saturated fats which should be limited as it includes;

  • Olives and
  • olive oil
  • canola oil
  • avocado
  • nuts
  • sunflower seeds

All of these should be regulated and served in 1-2 servings with maintaining body fat also. There is also another list of fat producing eatables that should also be limited;

  • Full fat dairy
  • butter
  • palm oil
  • fried foods
  • fatty cuts of beef
  • pork and chicken
  • fried foods
  • margarine
  • creamy foods

These not only be regulated with time in a diet plan but also try to ignore them because these may lead to destruction in the body of football players.


Well, who can forget snacks? Snacks should be included in the diet plan about 2-3 times a day. This not only keeps the football player satisfied but also keep them energized.


It is to keep in mind that junk food may not be consumed while following a diet plan and also hydration is important so intake of liquids should also be regulated to keep football players hydrated and fresh.

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