Diet Plan for Pro Player

A diet plan is one of the most important things in an athlete’s life. It’s necessary for every sports basketball, hockey, gymnastics, wrestling, and of course, football. Proper diet plans help players to be strong, fast, and healthy. Especially, for football because it is a game that requires energy and activeness.

A poor diet plan can affect athletes’ overall health like mental clarity, energy levels, decision making, etc. Every football player should know about their nutrition, exercise, weight gain, and loss, etc. Players should be very careful about the food they’re giving to their body.

Must have nutrition for the pro player

A player needs to be continuously supplied with food energy, known as calories. There are three types of nutrients carbohydrates, protein, and fat.

Dietary percentage of nutrients required

45-65% from carbohydrates.
10-35% from protein.
20-35% from fat.

Carbohydrates

Football players intake 50%-60% carbohydrates of total daily caloric intake. Carbohydrates are the nutrients that provide instant energy to athletes. It helps in body recovery after games or practices. Carbohydrates work as fuel for the body.

There are two types of carbohydrates, simple and complex carbohydrates. Complex carbohydrates are ideal for athletes.

But for Instant recovery, taking simple carbs is the best way to recover fast and easy.

Protein

An athlete should take 10% to 35% of calories from protein. Intake of protein for athlete recommended is 1.5 – 2 g/kg weight per day.

Protein helps to build and repair muscles. Prevent muscle breakdown. Protein is necessary to build hormones like insulin. When the level of carbohydrates starts depleting in the body at that time protein provides energy to the body. And it is very important to consume protein as an normal Individual and as an athlete as well to gain overall strength and muscle mass and be stronger and better with time.

Fat

People generally run from the name of fat. They think that fats are bad for a diet. But no it’s not. Football players should take some fat in their diet. 20% of fat an athlete should take in a daily diet. Fat is considered a long-term energy source. When an athlete runs out of carbohydrates and protein at that time fat works as fuel for the body. But fat is an inefficient source of fuel. Because muscles use fat at a much slower rate so it can’t fill the sudden requirement of energy. But it is very important to consume Good fats everyday in your daily diet.

Daily diet plan for the pro player

Breakfast

An athlete should take care of their breakfast because breakfast helps you to be active and keep going the whole day and it is in the name that you are breaking your light long fast after your dinner and your body is depleted on important nutrients.

Football players should go with a diet that makes a proper balance of carbohydrates, proteins, and fats. Oatmeal, quinoa porridge with some nuts are considered ideal breakfast.

In case you don’t have porridge, you can go with eggs, whole wheat bread, and veggies which contain plenty of protein and carbs. Try to intake fiber because it keeps you the full whole day.

Never eat a heavy breakfast because it will make you feel bloated in-game or practices.

Lunch

Always try to have a light meal for lunch. You should take low-GI carbohydrates like millet bread, whole wheat pasta, bread. A salad like carrots, cucumber, leafy greens vegetables, peppers, etc. For protein, you can have cottage cheese, chicken, fish, etc.

Dinner

A footballer should consider food in dinner that provides strength and stamina and help to recover the body from whole day tiredness. Which can be slow digestive carbs and proteins and good fats.

You can have salad, chicken, cottage cheese, Salmon, or other fishes or beans mixed in with super food seeds containing omega 3. Basmati rice or dry roasted sweet potatoes. Try to avoid sugar. One can also have a small handful of mixed nuts & seeds 1 hour before going to bed. And MILK, yes milk is very important and if you have allergy to gluten then have almond milk or some other alternative as it contains protein, carbs and fats in just one single DRINK. It is SUPER POWER DRINK at least in my Indian culture.

Pre Match diet plan

Try to eat 3-4 hour before your game start because it helps in proper digestion and absorption.

The best pre-match diet will be meals that are low in fat and fiber. Grilled chicken breast, whole white bread, fruits, and water or juice for hydration are essential. Don’t consume anything that you haven’t tried before. Because you never know how your body will react to it.

Diet plan during game

When you’re in the mid of the game you need recovery for the energy lost in the first half of the game.

You need to drink enough water to keep yourself hydrated to fulfill the water loss during the game. You can have some fruits that are an instant source of energy like banana, rice-pudding, fruit, and nets, etc. My personal fav, will be Banana hands down.

Post Match diet plan

A post-match meal should consist of food item that helps players in recovery. A post-match meal should have protein and simple carbohydrates, but not an excessive amount of fat.

You can have:

Vegetable stir-fry with rice or noodles. Pasta with chicken, grilled chicken with vegetables. Soups etc. But yes don’t forget to keep yourself hydrated with water or juice after games. There’s no quick recovery in 24 hours after the game. It’s important to have good food and proper hydration for optimal recovery. But yes you can gain your lost energy and sugar levels with simple carbs.

Wrapping up!

A proper diet plan is essential for everyone either you’re an athlete or not. An athlete should eat healthy and balanced diet food. Don’t eat junk food or food that provides little or no nutritive value. Don’t consume a high amount of sugar. Be hydrated. The difference between all those 90% players and top top 1% is these small things we all ignore.

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