Footballer's Diet: Weekly Nutrition Plan

Proper nutrition can increase a footballer's efficiency by 10-15%. The weekly nutrition plan should align with the training and game schedule.

Training Days

Breakfast: oats soaked with fruit and yogurt, eggs and bread. Lunch: rice or pasta, chicken meat, vegetable salad. Snack: fruit, nuts or a protein bar. Dinner: fish, potatoes and baked vegetables.

Game Day

Eat a carbohydrate-rich breakfast 3-4 hours before the game. A light snack — banana or energy gel — 1 hour before the game. After the game: a protein-rich meal — chicken, eggs or a protein shake.

Rest Day

On rest days, calorie expenditure is lower, so eat less. However, maintain the amount of protein — muscles recover on rest days. Consume more vegetables and fruits.

Every person's body is different. Find the nutrition regime that suits you best through experience.