By Nisa Khan

Training sessions and football matches have different requirements, including the way we eat and the fuelling techniques we use. Understanding how we can fuel the body differently on training days and match days can help improve energy levels, recovery, and overall performance.

Why is nutrition important in football?

Football is a sport that involves repeated sprints, acceleration, changes of direction, tackles, and technical skills, all performed at stop and go for 90 minutes. Players need to fuel these activities appropriately, especially when they are higher intensity. Carbohydrates are the main source of energy for football and are stored as glycogen to support performance and recovery.

Having lower glycogen stores can lead to:

• Lack of energy 
• Increased fatigue
• Lower training quality 
• Not recovering properly between sessions

It is therefore essential to have a nutrition strategy that supports performance and recovery on both training days and match days.

Adequate hydration on both training and match days is also important, as dehydration can negatively affect performance and health. Fluids should therefore be taken at regular intervals.

Fuelling for training

Nutrition on training days should support the session but also aid recovery. 

Carbohydrate demands are lower on training days, but are still the primary source of energy. High fibre carbohydrates can be consumed on training days to support better overall health, digestion, gut health and improve performance. Some examples include:

• Brown rice or pasta
• Oats
• Fruits

Adding a source of protein is also important as it aids muscle recovery and repair. Some examples include:

• Chicken
• Fish 
• Milk 
• Tofu 

Meal examples on training day:

• Rice with chicken and vegetables 
• Porridge with banana and peanut butter
• Chicken wrap with fruit

The days leading up to matchday may include lower intensity training sessions, but nutrition here is key. Carb loading, which involves eating more carbohydrates a couple of days leading up to matchday, is important because it helps ensure enough glycogen stores are ready for matchday. 

Fuelling on match days 

It is important that muscle glycogen stores are sufficient going into the match. Match day nutrition is more organised and is timed around the game. For example, a larger carbohydrate rich meal should be consumed 3-4 hours before match day, with smaller meals or snacks around an hour before kick-off if needed. 

An example meal 3-4 hours before kick-off:

• Chicken pasta and fruit juice
• Porridge with peanut butter and berries

1 hour before kick-off snack:

• Bagel with jam
• Banana 
• Cereal bar

Any foods consumed on match day should be tested beforehand to ensure they do not cause stomach discomfort and that anything new is avoided. 

Fuelling during the match is important too, players have seen benefits from consuming carbohydrates in match play to help support energy levels. This can include:

• Sports drinks
• Energy bars or gels 
• Sweets 

The meal after the match is important as it not only aids recovery but also replaces fluid loss and replenishes glycogen stores.

Here are some examples of meals that can help:

• Chocolate milk
• Chicken and rice
• Tuna Pasta

Take home message

Training and match day nutrition differ slightly and should reflect the body’s demands. On training days, the meals are more balanced and focus on health and recovery. Match day nutrition is typically more structured and timed around the game to support performance. 

Nisa Khan is a Sports Nutritionist.