Football and nutrition

That's what matters

Professional footballers know it: If you want to perform at your best on the pitch, you should pay attention to your diet. It's not for nothing that Bundesliga players eat according to a sophisticated football nutrition plan. You can copy some of this for your own training. Here you can read how you can get the best out of yourself in football with the right nutrition.

Enduring 90 minutes on the soccer field – that demands a lot from the body. A professional footballer burns between 1,100 and 1,500 calories per game. So he:she gets around 4,000 calories a day. Depending on how often and intensively you train, it will probably be less for you as an amateur. However, you still need a football diet that takes into account your increased calorie and nutrient needs. In particular, an adequate intake of carbohydrates and fluids is important for you.

It's not just what you eat that matters. According to the German Football Association (DFB), even healthy foods at the wrong time can have negative consequences on your own performance . No reason to worry! We'll show you how you, as an amateur soccer player, should eat before, during and after a soccer game and what and how much you should drink.

The right nutrition for amateur footballers

For footballers, training, competition and days off alternate. On non-football days, a healthy basic diet is ideal for you - for example following the Healthy Plate method with local “superfood” . If that's not possible, a protein bar is a smart alternative to traditional candy bars. The new Cream'n Crunchy from Dextro Energy* tastes delicious and creamy in the varieties peanut caramel and hazelnut nougat. With 30 percent protein, the bar supports effective muscle building**.

On days with intense workouts, you need more carbohydrates and proteins . Basically, your diet as a footballer should

• balanced,
• adapted to your age and weight and
• be tailored to the respective training or competition phase.

Important: A proper football nutrition plan is always tailored to the individual needs and goals of individual players and is drawn up by a nutritionist. If you are an amateur footballer, our tips will take you a lot further.

Carbohydrates: For footballers it can be a little more

Carbohydrates play the main role in the diet of every endurance sport. It's the same in football. A healthy basic diet usually consists of around 50 percent carbohydrates. On days when you train, you can increase the carbohydrate content up to 60 percent.

Carbohydrates help ensure that you have enough energy for short, intense exercise. About a third of them are stored in the form of glycogen in your liver and about two thirds in your muscles. Your glycogen stores provide you with energy for around an hour . The famous pasta party on the eve of a competition is not only important for the mood within the team.

Choose whole grain products. Their fiber content is higher than that of white flour products. Fiber helps digestion take longer. The result: Your blood sugar level rises more slowly, remains constant over a longer period of time and does not suddenly drop during training .

Fats: Important energy suppliers for active footballers

Fats provide you with long-term energy. Your body needs them to absorb the fat-soluble vitamins A, D, E and K. But not all fat is the same: You should especially avoid heavily processed foods such as ready meals and fried foods. They contain more trans fats, which are dangerous for the heart.

The high-quality vegetable oils rich in omega-3 fatty acids are better: linseed, walnut and rapeseed oil. The monounsaturated fatty acid called oleic acid is also considered healthy . You can find them in olive, peanut, and macadamia nut oils . Sea fish such as mackerel, salmon, herring or tuna also contain particularly healthy omega-3 fatty acids.

As an active footballer, it's best to eat a portion of sea fish such as herring or plaice twice a week - this way you supply your body with healthy fats and protein. This is what Holger Stromberg, who cooked for the German national team for ten years, recommends .

Proteins: building blocks of your muscles

A healthy diet consists of at least 10 to 15 percent protein. As a footballer, you should consume around 1.2 grams of protein per kilogram of body weight - this is what the German Football Association (DFB) advises. Children and young people need even more proteins because they are growing and need enough “building material” to do so. Up to 1.8 grams of protein per kilogram of body weight makes sense here.

Proteins contribute to increasing and maintaining muscle mass. To do this, rely on protein-rich foods such as lentils, legumes or lean meat . Studies suggest that it's best to consume three to four small amounts of protein throughout the day - this way your body can process the protein best. Why not try one of our delicious fitness recipes : With them you combine different foods so that you optimally nourish your body.

You can also supplement your diet with smart protein products such as special protein powders for fitness athletes . For example, dissolve 30 grams of Plant Protein from Dextro Energy* in 300 milliliters of cold water or a vegan milk alternative - the shake is ideal before or after training. Thanks to its high protein content of up to 22 grams per 30 gram serving, depending on the variety, it supports effective muscle building**.

Sports nutrition in football: Eating right on competition days

At 3 p.m. the time has come: an important game is coming up. With a good breakfast you lay the foundation for a convincing performance . To keep your blood sugar levels balanced, the first meal of the day should not consist entirely of carbohydrates. Better than a jam roll is muesli with yoghurt and fruit and an omelet or wholemeal bread with salmon.

Muesli and fruit provide fiber and yogurt provides milk protein. Both fiber and milk protein are known for their blood sugar regulating properties . With a whole grain bread with salmon you provide your body with the ideal mix of fiber, healthy fats, long-chain carbohydrates and sufficient protein .

At lunchtime your body needs an extra portion of carbohydrates. You should therefore have a light, warm, carbohydrate-rich meal three to four hours before kick-off. This could be, for example, a plate of whole-grain pasta with a small piece of lean meat or fish and some vegetables. Avoid experimenting before the game and eat something you know you can tolerate well so that your stomach doesn't hurt during the game.

@Anna Shepulova/Shutterstock.de

You can and should snack up to 20 minutes before the game. This is how you keep your blood sugar level constant. It's best to avoid eating in the last 20 minutes before the game to avoid the risk of heartburn or side stitches. You can also fortify yourself with a little something during the half-time break. The reason? Your carbohydrate depots are empty after 60 to 70 minutes of playing football. So that you still have enough power in the last minutes of the game, you need something to eat.

Suitable snacks are:

• a banana
• a granola bar
• an energy bar
• Whole wheat cookies
• Bread with fruits

Energy concentrates like the Liquid Gel from Dextro Energy *** provide you with quickly available carbohydrates during half-time or before extra time and are easy to handle - simply practical! They come in different flavors such as cola, apple or orange.

Sports drinks in football: Small amounts bring more

You should drink enough before the game. The reason: During the game you sweat, which causes you to lose fluids and minerals. It's best to drink about half a liter of water two to three hours before kick-off . From this point on, frequent, small fluids are best so that you don't have to go to the toilet during the game. Ideally, athletes should drink 150 to 200 milliliters every 15 to 20 minutes during training or games. This is what researchers at the University of Würzburg found out.

So use every break in the game to hydrate yourself. Sports drinks are particularly suitable for this. Anisotonic drink is a good companion in football: thanks to its special carbohydrate composition, the Iso Drink from Dextro Energy*** helps maintain endurance performance during longer training or competition. The minerals potassium, magnesium and sodium it contains ensure the regulation of the water balance and the performance of the muscles.

If you are not yet fully grown, we recommend Iso Young Athletes from Dextro Energy*** . The balanced carbohydrate-containing recipe was developed specifically for young athletes aged 12 and over and contains sodium. In addition, the instant powder in the “Red Berry” variety tastes delicious of red berries.

By the way: A small coffee is also allowed before the game. In five of nine studies, coffee even found significant improvements in athletic endurance performance . The caffeine it contains increases your heart rate and blood pressure - you feel alert and can concentrate well. But it should be fresh, brewed briefly and not too hot . Because coffee that is stale or brewed too hot can cause heartburn.

After the soccer game: regeneration for tired kickers

Done! Whatever the outcome of the match, you can and should reward yourself for your efforts now . Pizza, burgers or a schnitzel – as long as the ingredients are high quality, any favorite dish is now allowed. But avoid anything that could weaken your body. Because immediately after the game, your body is particularly susceptible to infections. Experts also speak of the “ open window effect ”.

Here's how you can help your body regenerate after a football game:

• After a strenuous match, replenish your fluid loss as quickly as possible: drink as much as you want.
• If possible, provide your body with a good meal containing carbohydrates and protein within an hour - sweets are also allowed. If that's not possible, a protein bar is a smart alternative to traditional candy bars. The new Tasty Bar from Dextro Energy* tastes delicious and creamy in the varieties peanut caramel and hazelnut nougat . With 30 percent protein, the bar supports effective muscle building.
• Avoid alcohol – it makes regeneration more difficult and longer. A non-alcoholic beer or an isotonic sports drink that quickly balances your fluid balance is better.

Full commitment – ​​with the right nutrition in football

So that you can give your all for your team, a healthy, balanced football diet is essential. In addition, it also depends on when you eat something - especially when there is a competition coming up. With our nutrition tips you can give your football full steam!

* Smart Protein: smart mix with a high protein content, without added sugar (NATURALLY CONTAINS SUGAR).

** Proteins contribute to an increase in muscle mass

*** contains carbohydrates

A varied, balanced diet and a healthy lifestyle are important.

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