As a footballer the most important requirements from food are energy and fluids. Every training session or match, uses both of these. Energy is taken from fuel in Carbohydrate, Fat and Protein which are nutrients found in the foods we eat

Although you use both carbohydrate and fat as sources of fuel in football, carbohydrate is most important. It is stored in the body in limited amounts as glycogen. In every training session or game, glycogen is used to supply the muscles with fuel to enable you to perform. When the stores get used up, your muscles feel heavy and you lack the energy to play. Stores of glycogen last for about 70-80 minutes of exercise, which may mean that for some by the end of the game you begin to flag because glycogen stores may be getting very low. When a game goes into extra time, performance may be hindered because of a lack of vital glycogen

Glycogen stores can only be built up by eating foods rich in Carbohydrate

Carbohydrates Starches Bread, Potatoes, Paste, Rice, Biscuits, Buns, Breakfast Cereals, Fruit, Fruit Juices, Vegetables, Milk, Yogurt, Thick Soups and Milk Puddings Sugars Sugar, Foods Containing Lots of Sugar, Glucose, Jam, Honey, Sweets, Chocolate, Sweet Biscuits, Cakes, Sweetened Drinks To take enough energy, it is necessary to include both starches and sugars in your diet. These should be eaten throughout the day Fats Visible The fat on meat, margarine, butter, oils, cream etc Invisible The fat in meat (like pork or ham), economy mince, full-fat dairy products, cheese, pastries, cakes, sausages, pies. To make sure you get the most of your energy from carbohydrates, you will probably have to reduce your intake of foods rich in fat Protein Animal Sources Meat, Poultry, Fish, Eggs, Cheese, Milk and Yoghurt Vegetable Sources Pulses (peas, beans, lentils), Cereals (bread, pasta, rice), Nuts and Soya products Most Footballers eat far too much protein-rich foods

Most foods contain a mixture of carbohydrates, fat and protein - look on the label for a breakdown

To get energy from food in the correct proportion for football, it may be necessary to adjust portion sizes. The main food on the plate should be the starch ( such as potatoes, pasta, rice or bread) with vegetables or low fat sauce being the next largest, and the meat, chicken or fish as only a small portion

Fluids should be taken before, during and after training. It is vital to practice drinking little and often so that you get used to the feeling of fluid in the stomach during training. Drinking too much, too quickly, after dehydration can cause sickness !. Isotonic sports drinks are suitable fluids before and during training

Because your requirements for carbohydrates will be very great throughout the football season, you may have to snack on foods from the 'Foods rich in carbohydrate' list, to take sufficient of the vital energy source

Diet Suggestions For Players

Meal Ideas Desserts Snacks Pasta Dishes: Large pasta portion, Small amount seafood/lean meat/tomato sauce Fruit Salad 2 hours before training/matchCereals with skimmed milk Pizza: Thin Italian style or thick crust (less cheese) Best choice-seafood/vegetable topping Low fat ice cream/sorbet Baked Beans/ speghetti on toast Jacket Potatoes: Add salads, coleslaws and beans Low fat yoghurts/ fromage frais Toast/ crusty bread and jam/ marmalade/ honey Stir Fries: Plain rice/noodles. Add small amounts of meat or Quorn/fish/prawns. Cooh with very little oil Rice Pudding Bagels/ baguettes/ sandwiches filled with cold meats, tuna, salmon, salad, jam and banana etc. Curries: Eat plain rice(lots) and plain naan. Best choices-Tandorri/lentils/dahils vegetable dishes eg.Saag aloo Fruit crumbles with low fat custard Salads/ fish/meat with bread, rice, pasta and potatoe salad Chinese: Choose plain rice or noodles. Include stir fried vegetables Tips - Eat regular meals and snacks Jacket potatoes filled with beans/ cottage cheese and pineapple/ tuna and sweetcorn Casseroles: Add lots of pulses and vegetables. Serve with rice and/ or crusty bread - Eat snacks close to exercise - Drink isotonic fluids Low fat milk/ yoghurt shakes or smoothies Risotto/Paella: Add lean meat, pulses/seafood. Serve with salad and bread Eat a CHO rich meal asap after exercise  Fill up on bread, potatoes, pasta and rice Squashes/ ribena/ dilute fruit juices/ water

Half Hour Before Training / Matches

Cereal bars eg. Nutrigrain, Rice krispie squares, Fruesli Crumpets/ muffins/ scones/teacakes with jam/ honey/ marmalade Yoghurts/ Mullerice/ Fromage Frais Low fat milk/ yoghurt shakes or smoothies Bananas/ melon/ soft fruits Isotonic drinks (1/2 - 1 pint )

Home Made Drinks

Isotonic Drinks Dilute any sugary squash with 5 parts water to 1 part squash. Add a pinch of salt to each half pint. Dilute fruit juice with water (50-50) add a pinch of salt to each half pint. Orange and Banana Smoothies Ingredients: 2 large ripe bananas chopped, juice of 4 oranges or 400ml orange juice, juice of 1 lime or 2tbsps lime juice, 150ml low fat natural yoghurt. Directions: 1. Place the chopped bananas in a liquidiser with a little of the orange and lime juice and blend until smooth. 2. Gradually add the remaining orange and lime juice and yoghurt and continue mixing. 3. Pour into 2 glasses and serve immediately