Learn
from track athletes. Plan your meals ahead and eat smaller amounts
six times a day rather than three large meals.
Maintain
your carbohydrate intake from bread, pasta, rice, potatoes and vegetables.
Footballers generally need 3200 - 3800 kCal per day. You should
maintain a body fat percentage of 10 - 12%.
Remember
the simple rule: fish oils and vegetable fats are generally good
while animal fats are bad.
Learn
from cyclists. Drink a complex
carbohydrate drink during training sessions. This enables
you to train harder and maintain more muscle. Drink 500 ml of complex
carbs after a match and you will have more energy next time.
Avoid
simple sugars like glucose and sucrose, as this will teach your body
to burn food and body fat more efficiently causing improvements in
your stamina levels.
Maintain
your intake of protein-rich foods (milk and dairy products, fish and
meat) throughout the day. Lots of protein in one meal is not good.
A simple rule is to make sure 25 - 30% of your plate contains a source
of protein-rich food.
Learn
from power athletes. Use creatine
to give you power and speed, and supplement with whey
protein (day
and night)
or amino
acids after training sessions to aid muscle recovery and growth.
Supplement
your diet with 3000 mg Vitamin
C daily. This will help you recover from bruising and joint
strains quicker and more thoroughly. Higher levels of Vitamin C (6000
- 9000 mg) are a great natural way to reduce joint inflammations
after minor injuries.
Supplement
with a high-quality
multi that targets your immune system. Footballers are repeatedly
shown in research to have extremely over-worked immune systems and
lower than average immunity.
If
you do not drink milk or eat cheese then you must supplement your
calcium intake. All types of footballers should supplement with magnesium
to maintain bone density. (Magnesium can also be used to help muscles
relax.)
