Meal Plan for Footballer – Match Day

On a competitive level football training will typically be during the week, with a match at the weekend. The plan below assumes you're already having optimal nutrition for training during the week, see Meal Plan for Footballer – training day, and so is designed to provide adequate fuel for a match.

As well as good nutrition on the day itself, it is recommended that you have a higher than normal carbohydrate intake at all meals, after training on the day prior to the match. The plan below provides sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to ensure optimal energy throughout two 45 minute half-times in a game of football. It also encourages good nutrition after the game, to ensure you're refuelled for training the next week.

The meal plan below is an example for a typical weekend match day; if you are playing during the week, adjust the plan appropriately:

However, the plan is merely a general guide, and portion sizes will need to be adapted to suit your daily routine. You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.