Diet of Professional Footballers

For a highly specialized football player, it is crucial to provide an adequate amount of energy to meet the demands of a game with a high level of intensity. In several studies, the total energy requirements for football players were calculated. The average energy expenditure per match was estimated to be around 1107 kcal, while the daily expenditure was between 3442 and 3824 kcal per day. In addition to individual factors such as anthropometry (body mass, growth), the demand is also influenced by differences in training periodization, positions, environmental conditions, and tactics of the players. The players have to balance the total energy for training and the demands they meet. Therefore, the competitive energy expenditure should be the key to achieving their training goals (weight loss or gain).

Carbohydrates play a crucial role in football. Muscles are the dominant source of energy during the game. More than half of the muscle fibers are believed to be empty or have very low glycogen availability after exercise. It is generally considered that this is precisely the lack of glycogens that is the source of fatigue at the end of a match. Therefore, athletes should adopt specific strategies aimed at maximizing the amount of muscle fibers during the match. After exercise, more or less glycogen is recommended at the muscle surfaces. General recommendations for supporting training nutrition include optimizing muscle glycogen levels through high carbohydrate availability. In sports where physical activity lasts 1-2 hours, it is recommended that athletes consume 5-10 g of carbohydrates per kilogram of body weight. A lower availability of carbohydrates should be introduced on days with low training intensity. Such a technique can increase the effectiveness of exercises. However, it should be noted that a high availability of carbohydrates should be maintained on critical days (match days). In the study by Anderson et al., the training load (including the weekly and match day) was considered in players during one, two, or three games per week. A common feature was observed regarding training periodization. Training loads were gradually reduced three days before the match (in the case of one game per week) - they were similar in situations with one or two games per week. The above study indicates the importance of introducing periodization in the range of carbohydrate intake - and their amount should be adapted to the training method. In a game plan involving one game per week or two per week, it may be worth considering introducing a larger amount of CHO on the day before the game, on the day of the game, and after the game. Considering the plan with three games per week, a reduction in the availability of carbohydrates would not bring benefits in this time. It is then recommended to stay at a high availability of CHO. A portion of 6-10 g CHO/kg is usually recommended within 24 hours before the game. To replenish glycogen stores before physical activity, it is recommended to introduce larger amounts of carbohydrates. It is recommended to consume 200-300 g of carbohydrates 2-4 hours before training to increase endurance. The carbohydrate amount should be adapted to the player and his individual preferences. The meal before the game should be prepared from known ingredients - stress and unknown products may cause stomach cramps, nausea, or diarrhea. It is recommended to prepare meals from simple and previously eaten products. The benefits of consuming CHO during endurance training are well known. An appropriate dosage of CHO during training can slow down the progress of fatigue in players. It is recommended to consume 30-60 g/h of carbohydrates during sports where training lasts from 1 to 2.5 hours. People suffering from discomfort in the digestive tract should consider introducing as small portions as possible. Gradually increasing the dose should improve tolerance of the digestive tract to snacks during activity.

Presently, it is believed that consuming between 1.2 and 2 g of protein per kilogram of body weight per day aids in the body's adaptation and reconstruction. Most footballers think they provide such levels of this nutrient. Protein portions should be meticulously planned in the diet, providing the appropriate amount of protein at specific intervals. It is suggested that doses of 20-25 g are optimal for muscle mass building (MPS) after physical exertion. It is worth considering calculating the amount of protein per meal, depending on the player's size: 0.25-0.4 g/kg. In the most recent study by Macnaughton et al., it was discovered that consuming 40 g of high-quality protein post full-body resistance training (instead of training only the legs) MPS was superior to administering a dose of 20 g. Therefore, it is worth contemplating increasing protein portions post training with increased intensity. Additionally, to reinforce MPS, introducing branched-chain amino acids (BCAA) is recommended. The protein amount should depend on the periodization of training, taking into account changes in the training regimen - e.g. sessions with higher frequency and intensity or a new training stimulus.

The demand for lipids mainly depends on the training status and goal of the athlete. The three most accredited sports nutrition scientific associations, namely the American College of Sports Nutrition (ACSN), the International Olympic Committee (IOC), and the International Society of Sports Nutrition (ISSN), recommend a daily lipid intake for athletes of 20-35% of their total intake, with the caveat that lipid consumption should not fall below 15-20%. In addition to the demand itself, the source is also crucial. Some evidence suggests that in today's diet, the ratio of n-6 to n-3 fatty acids is between 10:1 and 20:1. This can lead to excessive inflammation. Therefore, regularly supplying meals rich in n-3 should be part of the daily plan. Concentrates from fish oil rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) should be used to counteract the effects of inflammation.

The table presents a typical method of manipulating macronutrients in a football player's diet. Effective exercises: adhere to a nutritional plan to meet daily requirements. Intense physical activity / two sessions per day: 1,0-1,2 g CHO/kg/h Protein: 0,25-0,4 g/kg.