Pre-match Nutrition for the Modern Footballer

By Lisa Grimes

The game of football has changed. Some would say for better, while others would say for worse, but one aspect that has changed possibly more than any other is the importance placed on player nutrition ahead of match days. Long-gone are the days when top-flight players would celebrate mid-week victories with a massive drinking session. Go back even further to the 50s and it was not uncommon for players to enjoy a few pre-match pints with fans in pubs close to the ground, and then run out on the pitch half an hour later. The pace of football does not allow for any complacency, and players need to condition themselves through exercise and nutrition. In recent years, for the first time, the Premier League has had players of 40 years-plus, and this has to relate to current understandings of the importance of nutrition. So what exactly does the modern footballer’s nutrition regime involve to ensure they are in tip-top condition when Saturday comes and what tips can you learn to improve your own match fitness?

One week prior to the game

Hours of time spent practicing set-pieces, and working on stamina on the training field are worthless if players turn up on match day with low energy levels due to a diet that is poor. As much attention needs to be given to nutrition as all other aspects of the game. Loading up on carbs is not just as simple as scoffing a big plate of pasta and tuna the night before the big game. Making sure the body is in optimal condition is a lifestyle, with strict rules that need to be adhered to. Carbohydrate stores should be depleted at the beginning of the week, and then gradually increased as match day becomes nearer. Not consuming so many carbs at the start of the week encourages muscles to increase their receptors that absorb carbs, as the body tries to maximise blood-sugar, which is limited in supply. Footballers can then use this situation to their advantage by consuming more and more carbs at the end of the week, and increasing levels of stored glycogen by up to 50%.

A few days before

Thai-style soups are excellent for hydration, as they contain ingredients such as ginger, turmeric, and chilli which can all make the blood thinner. This thinner blood circulates at a faster rate, guiding a greater amount of oxygen to blood cells. Also, turmeric contains curcumin as a main component, which can alleviate liver scarring and cell damage, meaning if a player does fancy a couple of celebratory drinks, they don’t have to feel so guilty about it. It is worth considering, for players to be at their very best, everything that is consumed has to be monitored, and this can include over the counter and prescription medications. Some medications can have an adverse effect on peoples’ health, and there have been cases over the years of sports people failing doping tests when they have simply taken medication for the common cold. Nutrition experts are able to advise which medications are unacceptable for footballers to take.

One day to go

The most vital meal of the week is the evening one before match day. For some players pre-match nerves mean that eating anything can be difficult, but it is crucial that they try to consume a reasonable amount of cabs, but they don’t have to go overboard. One of the footballer’s favorite pre-match meals is chicken or fish, with jacket or sweet potato, and some green veg on the side. Beef steak is deemed too heavy by nutritionists. Spinach is seen as a super food with its high levels of vitamins and carotenoid antioxidants.

Four hours till show time

Players will be on the way to the game at this point, so something that is convenient and can be eaten on the go is required. Chicken and veg can be prepared the night before, put in a covered container, and then chilled in the fridge. Starchy carbs are the best, with fat intake kept to a minimal level.

90 minutes left

A final dose of nutrition is needed around an hour and a half before match time. Tropical fruits such as pineapples, bananas and mangos are a good bet as they have lower levels of fibre, but don’t induce a strong sugar rush. Blood sugar fluctuations can lead to tiredness, which is the last thing a player needs.

How Nutritional Diets Prolong Footballer's Careers

Written by Lisa Grimes

With the huge stresses and strains facing the modern-day footballer, it is more important now than ever before to maintain physical fitness. TV schedules and soaring business involved in football has meant more and more games are being played each season. The effect of which is that elite players are becoming more susceptible to injuries, both short-term and long-term. In turn training and preparing the body for the exertions of a 90-minute match have improved, with many clubs employing fitness specialists to track players’ conditions. However, this is not enough. In order for elite players to extend their playing careers into their mid-30s, a whole change of lifestyle is needed, beginning with nutrition.

The early years

The football culture in the 1980s and early 1990s was considerably different to that of today. Whether it was the lack of knowledge on the subject of nutrition, the less media attention given to the sport, the less money involved or a combination of several factors, footballers were simply not as health conscious as they are today. Back then it was considered the norm for players to drink regularly, eat badly and generally neglect their bodies. The issue of nutrition was not considered in those days with footballers such as Tony Adams, Paul McGrath, Paul Merson et al, all known for their late night antics and weekend binges. It wasn’t really until the mid-1990s when football really stood up and took notice of the fact that bodies need to be nurtured not destroyed, in order to perform at a high level. One of the main instigators for this change was Arsène Wenger, who famously and successfully brought about change in the Arsenal team when he joined as manager in 1996. “It's silly to work hard the whole week and then spoil it by not preparing properly before the game….Food is like kerosene. If you put the wrong one in your car, it’s not as quick as it should be.” Wenger was quoted as saying. And it turns out, he was right. He introduced special diets into the Arsenal ranks which bore fruit as many of his players went on to prolong their careers into their mid-30s, including recovered-alcoholic and then-Gunners captain Tony Adams. In fact it is known that Wenger was instrumental in convincing Adams to attend rehab and rid himself of of the addiction. Such problems have affected many footballers with more information on detox and rehabilitation available at Project Know. 

The modern day

Fast forward to today and the picture has completely changed. The money and prestige which is at stake means players and clubs are desperate to tip the odds in their favour by producing ultra-fit players, who can perform at a high level for longer. Nowadays nutrition levels are measured daily and food intake is planned for individual player’s needs, to maximise their performance. For a player looking to lengthen his career, a strong focus on nutrition has proved to be an invaluable necessity. The Football Association has previously released information about what types of food a footballer should eat. These include a balanced diet of simple carbohydrates, complex carbohydrates, saturated and unsaturated fats, protein, vitamins and minerals, fibre and water. The FA believes that, although regular people should consume 55-60% carbohydrates, a footballer should aim at 70%.

The evergreen Ryan Giggs

There are a few shining examples of footballer’s who have extended their playing careers thanks to healthy living and a nutritious diet - none more so than Manchester United midfielder Ryan Giggs. The former Welsh international is the longest serving footballer in the Premier League and is still going strong at the tender age of 39. Thanks to a combination of strict eating (in which he denies himself luxuries such as chocolate and beer) yoga and certain medical treatments Giggs has proven what can be achieved with dedication and knowledge of the body. Having completed his coaching badges it is expected that Giggs will retire from playing at the end of this season, at which time his achievements will be all the more evident.

What the future holds

History has shown that a nutritious diet and longevity in a footballer’s career go hand in hand. Like any athlete eating well optimises performance, reduces the risk of injury and reduces recovery time. Certainly at the top it is now an obligation rather than a choice for players to focus on nutrition. Doubtless it will continue in this fashion in the future, meaning that those neglecting their diet will be left behind, while those of the ‘Ryan Giggs’ mould will flourish.