Football

Football due to its aerobic nature, relies on having enough energy to last a 90 minute game. Speed when sprinting after the ball is also of prime importance. Most players therefore benefit from being of lean build with low body fat levels. Muscle cramps are very common and so are injuries such as groin strain and strained hamstrings and cruciate ligament. Dehydration is also very likely due to excessive perspiration during a game. Joints take a lot of strain and footballers are at increased risk of osteo-arthritis of the knees later on in life.

Exercise goals

In addition to improving the skills for this sport a footballer may want to boost endurance or encourage fat loss. See the relevant parts in the exercise goals section.

Diet

Footballers generally need a diet high in carbohydrates with moderate amounts of protein and essential fats. It may be useful to ‘carbohydrate load’ a day or so before a match to ensure that the body’s energy stores are to their maximum levels. Also it is important to allow plenty of time for meals to digest before a match.

Carbohydrate for energy: (60% of total calories), Potatoes, pasta, rice, Breads, fruit
Protein for muscle repair: (0.6 to 0.7grams per pound of lean bodyweight per day). Eat lean Meat, Fish, Poultry, Eggs, legumes, nuts, cottage Cheese
Essential fats for joint protection and co-ordination: oily Fish, nuts and seeds
Water to replace fluids lost through perspiration: 2 litres per day
Eat every 2-3 hours so that you are having 5-6 small meals throughout the day.
See the section on Basic Nutrition for more information.

Supplementation

General suggestions for footballers include:

Carbohydrate supplements as drinks or bars for energy and carb-loading. As needed before and after training or a match.
Fluid replacement drinks to prevent dehydration and improve endurance. Before, during and after training or a match.
Creatine monohydrate for improving sprint times. 3-10g per day (no-loading phase needed – see below)
Hi-potency multivitamin & mineral supplement to boost levels of nutrients especially Iron and the B-vitamins which affect energy levels (also see vitamins and minerals). 1-2 per day
Glucosamine sulphate for joint protection. 1500mg per day

Other supplements

In addition to the above there are many other supplements that can help a football player depending on the requirements of the individual. See the following relevant sections:

Vitamins and minerals

Drug testing

All of the supplements above are not a concern for professional footballers and will not cause a positive drug test.
Professional footballers do need to avoid the following supplements:

Citrus aurantium
Sida cordifolia
Androstenedione or Andro (not legally available for OTC sale in the UK)
Ephedrine or ephedra (not legally available for OTC sale in the UK)
Thermogenic/energy products containing any of the above.

Other comments

Injuries such as pulled muscles and strains are very common in football, it is therefore important that the proper warming-up/cooling down and stretching techniques are used.
There has been controversy over the use of Creatine in football due to the unwanted weight gain experienced by some players. Recent studies suggest that this is not an issue, if Creatine is used without the loading phase and that just the maintenance dose is used for 4-6 weeks at a time with a 4-week break in between.

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