Nutritional requirements of the soccer player

Dr. José Manuel González de Suso Janáriz

Real Sociedad de Fútbol SAD.

Medical Service.
Donostia-San Sebastián, Gipuzkoa.

Document prepared for the V Clinic Base Football organized by the Foundation
Osasuna, April 20-21, 2006.

INDEX

1. Introduction.
2. Energy requirements for playing football.
3. Replenishment and maintenance of energy reserves.
3.1. The player's usual nutrition.
3.2. Alternatives for better recovery.
3.3. Nutrient selection for optimal performance.
3.4. Nutrition and competition.
4. Hydration.
4.1. Prevention of dehydration.
4.2. At a practical level.
5. Nutritional considerations with developing players.
6. Consulted bibliography.
 Nutritional requirements of the soccer player

1. Introduction.

The need for a proper diet to ingest the nutrients that

help with optimal sports performance is an accepted reality by the
most football clubs that compete at a high level. The organization
it has a limited energy storage capacity and the oxidation of
a large amount of nutrients is needed to maintain a high expenditure
energetic. The decrease in muscle glycogen reserves as
consequence of repeated high-intensity efforts can lead to the
appearance of fatigue and difficulty in maintaining performance during a match
of soccer. This establishment of fatigue is due to factors inherent to the game of
football, to the environmental conditions of its practice, to the physical condition of the
players who practice it and the nutritional strategies that are used
during training and competition.

Football is characterized by intermittent efforts, where there are alternations of

march, jogging, and standing still with high-intensity runs, which
the aerobic and anaerobic systems for energy production are requested.
most relevant phases of the game, with a greater impact on the outcome
Finally, they are done at high intensity. The latter accounts for only 10% of the time.
of the game.

Mohr and collaborators (2003) conduct a detailed study of the activity

developed during the competition by very high-level football players of
performance of the Italian league and the Danish first division:

20% of the game time players are standing still

40% walking (up to 6 km/h)
30% of the time they move at speeds below 12 km/h
10% of the playing time, players exceed the speed.
equivalent to their maximum aerobic power

Each player covers about 11 km per match, of which 22% is done at

a high intensity (speed greater than 12 km/h). It is worth noting that
when analyzing the results of the players in the Danish league, less
competitive, only 18% of the distance is covered at high intensity. In
On average, players perform about 250 high-intensity actions (V>12)
km/h) that rarely exceed 10 meters, whose chaining during
certain phases of the match produce, subsequently, a reduction in the
frequency of the same very likely related to the appearance of
fatigue.

Other systems for studying the movements made by the players,

used only recently in a large number of clubs
from the Spanish league, they provide very similar data where the distance
The average distance covered per match is slightly over 11 km and 23% of the
it is carried out at a speed greater than 14 km/h. Previously, it has been mentioned
average values of field players and it is worth highlighting that among
players from the same team, probably due to, among many others
factors, their metabolic characteristics, and the position they occupy in the

Real Sociedad de Fútbol SAD. Medical Service. 2

 Nutritional requirements of the soccer player

playground, significant differences in total distance can be observed

traveled and in the intensity developed. The comparison is not surprising.
among players observing that one covers 25% more distance (13.3 vs
10.7 km), performs a greater number of kilometers above 14 km/h (3.9 vs 1.9
km) and performs more actions above 21 km/h (33 vs 21). These efforts
competitive events are held, in almost all teams, once a week
although, due to national cups and international competitions,
It is common for many clubs and players to get involved in a competition.
every 3 or 4 days.

If the duration and intensity of the effort already mentioned are added to
practice of the game in unfavorable environmental conditions, where they can
coexist dehydration and hyperthermia, alongside a poor physical condition, are
they add a series of situations that could accelerate the depletion of the
energy reserves, accentuate fatigue and compromise performance of
football players during training and competition.

2. Energy requirements for playing soccer.

Jens Bangsbo (1994) has studied in detail the energy requirements

of football. For 90 minutes, the players engage in a work similar to
70% of your maximum oxygen consumption. In addition, a large number of actions,
often overlooked, where the player accelerates, decelerates, changes
direction, salta, or rises from the ground, generates a considerable expense
energetic. The considerable production of aerobic energy along with the
sporadic but relevant anaerobic solicitation is associated with a high
consumption of energy substrates among which are found the
carbohydrates (CHO) and fats.

On the other hand, intermittent effort requires an energy demand

superior to that of a continuous effort representing the same final work. This
it is confirmed by observing higher blood lactate concentrations for
the same amount of work developed intermittently. Christmass
and col. (2001) show that the increase in the duration of effort time
of the same intermittent exercise implies an acceleration of metabolism of
the CHO and an inhibition of fat oxidation, although this may
it modifies itself if a prior continuous effort of high intensity is made.

There are very few studies that have determined glycogen levels.
muscular in football players. However, some jobs, cited by
Kirkendall (1993) and Bangsbo (1994) show a considerable reduction of
muscle glycogen during the first part of a match (between 33-75%)
the initial values), which can become important when concluding it (9-
50%). Carrying out a long training session the day before the match causes
for the players to start the competition with a glycogen concentration
muscular close to 50% of the usual and very low after the first half.

Bangsbo (1994) makes a series of estimates to conclude that:

Real Sociedad de Fútbol SAD. Medical Service. 3

 Nutritional requirements of the football player

During a football match, 60% of the energy comes from the

oxidation of carbohydrates and 40% of fats.

A player weighing 75 kg, with proper aerobic fitness,

it would present a total oxidation of CHO and fats of 205 g and 56 g,
respectively.

3. Replacement and maintenance of energy reserves.

3.1. The player's usual nutrition.

Nutrition and training load influence the amount of

energy reserve stored by football players. There is a certain
controversy regarding the magnitude of the usual daily energy intake of
the players although it seems that the proportions of nutrients continue a
similar pattern, with 45-53% of energy derived from carbohydrates
(Kirkendall, 1993; Ekblom, 1994; Maughan, 1997; Rico-Sanz, 1998). The contribution
CHO's daily intake in the studied players ranges between 350 g and 550 g, thus
which players with a body weight between 70-75 kg will have a daily intake
CHO between 4.5 and 8 g·kg-1This contribution, which is appropriate in some
cases, it may be insufficient if we consider that athletes subjected to
daily training needs to ingest more than 6 g·kg-1of carbohydrates to the
day to prevent a significant reduction in your glycogen concentration
muscular (Williams and Nicholas, 1998).

Table 1. Examples of meals after training or competition. They are listed

the club's usual proposal or the offer that the player can access
when you go to a typical restaurant of the region.

Menu Intake CHO Grasas

energy
kcal % g % g % g
Club
mixed salad, rice with egg
fried, tomato sauce, fish with 1350 66 225 17 26 16 54
griddle, mashed potatoes, peas
fruit, yogurt, bread
Cider house restaurant
(cod tortilla, fried fish)
green bell pepper, grilled beef 1770 16 70 47 93 48 162
lettuce, onion, cheese, fruits
dried fruits, quince, bread
% = percentage of energy contribution in food

The first hours following the effort correspond to the period when
the resynthesis of muscle glycogen is more accelerated. It is common
to note that more than 1 hour passes between the end of the training or the
competition and the intake of the first bite of food. This habit reduces the
possibility of quickly restoring the spent fuel and if, in addition, it
adds an unfortunate selection of foods during the meal following the

Real Sociedad de Fútbol SAD. Medical Service. 4

 Nutritional requirements of the football player

exercise (table 1), it is very likely that players will not have time to
store all possible energy substrate before the next effort
physical and arrive at the start of the competition with low muscle glycogen.

3.2. Alternatives for better recovery.

Bangsbo (1994) argues the interest in increasing the amount of carbohydrates.

contributed to the diet showing a 5% improvement in the distance covered
during a long-duration intermittent effort similar to football (exercise in
field and laboratory). The study was conducted by professional football players from the
Danish first division, comparing two diets with different daily intake of
CHO (39%, 355 g vs. 65%, 602 g). Their results suggest increasing consumption
of carbohydrates in the diet of footballers to perform better in the competition and
satisfy the needs of high-intensity exercises performed
during training. Also, during the game, due to the actions
eccentric muscle contractions and frequent contacts can cause damage
muscular. This damage can delay glycogen resynthesis and would explain the
muscle fatigue experienced by football players the day after the
I find that it could be partially overcome with a higher intake of carbohydrates.

Intermittent high-intensity efforts, carried out during a

times over 30 minutes imply reaching maximum consumption values
near 70% oxygen, just as in football. Despite performing
short-duration efforts, the aerobic contribution is high and there are
studies that show better performance capacity when the
availability in carbohydrates of the diet is higher. These benefits are
they observe both for exercise protocols with very intermittent efforts
high intensity and short duration (9 min; 6"W/30"R) as for efforts
with the same work/rest ratio but of longer duration (>60 min) and
lower intensity (Balsom et al., 1999). Leatt and Jacobs (1989) studied the
effect, compared to a placebo, of the intake of a polymer solution of
glucose at 7% (per 100 g; 94 g CHO, <30 mg Ca, <110 mg Na, <10 mg K, <223
mg Cl, <5 mg P) before and during the break of a simulated match (2 x 45 min, 10
my break, 8 against 8, field dimensions 54 x 102 m). All players
they drank 0.5 liters in the ten minutes before the meeting and the same amount during it.
rest, with an intake of 33 g of glucose per serving in the group
experimental. The loss of body weight at the end of the meeting was similar
in both groups (2.8%) but the decrease in muscle glycogen
(determined from biopsy of the vastus lateralis muscle), significant for
all the studied players were lower in the glucose solution group
(post values in % of the initial content of 68% and 54%, in the glucose groups
placebo, respectively).

The potential benefit of the contribution of sugary electrolyte drinks remains in

study and, recently, Ostojic and Mazic (2002) have analyzed the effect of a
drink (7% CHO, 24 mmol·l)-1of Na, 12 mmol·l-1Cl and 3 mmol·L-1of K) in 22
professional players of the Yugoslav league on performance in tests
specific to soccer. The players played a soccer match with 2
45 minute sessions separated by a 15 minute break, followed by 4 tests
specific skills for football (precision, power, coordination and

Real Sociedad de Fútbol SAD. Medical Service. 5

 Nutritional requirements of the football player

regate) and a 60-minute recovery phase. The players are

they were divided into 2 groups assigned to the experimental solution or to the control,
ingesting 5 ml·kg-1of weight just before the start of the match and 2 ml·kg-1of weight
every 15 minutes until the end of recovery (individual liquid intake somewhat
greater than 2 liters throughout the entire study). In the absence of a reference for the tests
prior to the meeting, they confirm better results in the precision tests and
about those players who drank the sugary solution,
suggesting its use during the competition to prevent deterioration of
specific skills for playing football and improving recovery. The
impact of carbohydrate intake on mood and skills
The mental and motor skills of team players have been recently studied.
during intermittent exercise protocols with patterns similar to football and
basket (Welsh y col., 2002). Solutions with carbohydrates and electrolytes
ingested in proportions and quantities similar to those mentioned above (6-
18%; 3-5 ml·kg -1(of weight) would be beneficial to improve: performance in
20 m sprints, speed and agility in tests that analyze skills
body motor skills, the subjective perception of fatigue and delaying its onset
towards the end of the meetings.

3.3. Selection of nutrients for optimal performance.

The footballer, subjected to daily training and competition

weekly, requires a significant caloric intake. Their diet must be
oriented towards consuming cereals, fruits, vegetables, dairy products, and foods
rich in proteins, in sufficient amounts to avoid a hypocaloric diet
that may be prone to the appearance of injuries and for players to be
tired and weak. A varied diet that balances energy expenditure
meets the needs in macronutrients (carbohydrates, proteins and
fats) and micronutrients (vitamins and minerals) of the players.

Carbohydrate-rich diets increase glycogen storage and

they favor the improvement of sports performance. It should be achieved that 60%
of the daily caloric intake should be in the form of carbohydrates. Bread, cereals,
rice, pasta, vegetables, and fruits are foods that contain a
high proportion of this nutrient. The digestibility of the sugar of these
carbohydrates, expressed as glycemic index, will allow for differentiation
between foods with a high, moderate, or low glycemic index. Table 2
show a wide range of foods classified according to their index
glycemic (Hawley and Burke, 1998). This classification shows the existence of
foods with complex sugars but that have a rapid digestibility and
they quickly pass into the blood. The higher the glycemic index of the
the most interesting food will be its consumption immediately after the
exercise. On the contrary, foods with a low glycemic index can be consumed.
with less caution before starting an effort, ensuring that the
solid intake does not cause gastrointestinal disorders.

Real Sociedad de Fútbol SAD. Medical Service. 6

 Nutritional requirements of the soccer player

Table 2. Glycemic index of foods, modified from Hawley and Burke

(1998), adapted from Foster-Powell and Brand-Miller (1995).

Glycemic index range Food Glycemic index

High (more than 70) Glucose 100
Drinks energetic 95
sports shoes 88
Rice 85
Baked potato 84
Cereals 70
White or whole wheat bread
Moderate (between 55 and 70) Ice Creams 61
Orange juice 57
Mango 55
Low (less than 55) Ripe banana 52
Chocolate 49
Green beans 48
Pasta 41
Apple 38
Unripe banana 30
Milk 27
Lentils 26
Fructose 23

3.4. Nutrition and competition.

The pre-competition meal should take place between 2.5 and 4 hours before the event.
start of the warming of it. It is advisable to have a not very high intake.
plentiful where foods with a high content of carbohydrates, such as fruits and
pasta and salads are offered as the best options. Among the end
from food and competition, small amounts can be ingested
energy drinks and portions of energy bars, tested with
previously by the players, in amounts close to 500 ml and 25-50 g
for now, which may be more effective for those players with some
pre-competitive gastrointestinal discomfort (Williams and Nicholas, 1998).

These same authors, regarding the recommendations after exercise,

they gather different studies that point to the need for a quick
restocking of food. There is agreement on the relationship between the quantity of
carbohydrates ingested in the 24 hours following exercise and the
muscle glycogen content afterwards. Apparently, in the first 6
hours after exercise, the intake of high glycemic index carbohydrates
glycemic increases glycogen synthesis. After the decrease of
glycogen, an intake of 1 g·kg-1of carbohydrate weight every 2
Hours can double the synthesis of muscle glycogen and even, giving 0.4
g·kg-1every 15 minutes in the 4 hours after strenuous exercise, one
has managed to triple it. Currently, the proportion is being increased
CHO of the recovery ration and proteins are added. Williams et al.
(2003), they evaluated the efficacy of 2 solutions (CHO-PRO; 15% CHO and 4%
PRO vs CHO; 6% CHO), administering 2 x 355 ml of solution immediately

Real Sociedad de Fútbol SAD. Medical Service. 7

 Nutritional requirements of the soccer player

after and 2 hours after an exercise designed to decrease the reserves of

glycogen. Four hours after recovery, they performed an exercise at 80% of
VO2max taken to exhaustion. The subjects who took the solution
CHO-PRO worked 55% more time than those who took the solution.
Traditional CHO. The CHO-PRO solution resulted in a reset of the
glycogen reserves superior by 128% compared to traditional CHO drink.

All these effects mentioned could be related to the action of the

insulin, which plays a very important role in the regulation of replenishment
nutrients after effort, both in the intracellular transport of glucose as
in the increase of protein synthesis and in the transport of amino acids
when there is an increase in their availability.

In annex 1, a series of drawbacks arising from the

nutritional habits of the athletic population that can have repercussions
negatively in nutrient replenishment. In addition, advice is proposed
to eat properly and the actions taken by the club to
improve the nutritional habits of the players.

4. Hydration.

Proper hydration is necessary to maintain performance.

Dehydrated subjects performing very high-intensity intermittent exercises.

intensity, suffer a significant reduction in their performance without being
subjected to thermal stress (ambient temperature of 21º and a humidity
relative to 49%). Additionally, the increase in body temperature seems to be
superior during intermittent exercise when compared to a single exercise
continuation of the same average final intensity (Clarke et al., 2005). The loss
Hydric implies an alteration of cardiovascular adaptation and of the
thermoregulation, both responsible for the decrease in performance. It is
common that most international football tournaments (Cup of
World, Euro Cup, Copa América,...) take place in warm environments.
with temperatures above 25 ºC.

Weight losses of 1-2.5 kg are reported when competing in moderate climates.

and, in some cases, close to 5 kg in African competitions. In
matches played by Real Sociedad B, at different moments of a
same season with a difference of 15º C in ambient temperature (10º C and
25º C), ensuring proper hydration in the pre-match phase and in the
rest, an average weight loss of 2.3% was observed (1.7
(kg) when the ambient temperature was low while, towards the end of the
season, with higher temperature, the loss amounted to 3.1% (2.4 kg).

It is recommended to consume water prior to the competition and to promote the

availability of water during the breaks that may be offered during the
competition. These hydration strategies were widely used
during the World Cup in the USA in 1994. Ekblom (1986) observed that the
the total distance covered by soccer players is not modified by the
ambient temperature (20 vs. 30º C). However, the distance traveled at high

Real Sociedad de Fútbol SAD. Medical Service. 8

 Nutritional requirements of the soccer player

intensity is considerably higher at lower temperature (900 vs. 500)

m).

For proper hydration during exercise, one must consider a

series of aspects such as (Monteiro et al., 2003):

the intensity of the effort,

the weather conditions,
the acclimatization of the football player
his physical condition and
different physiological and biomechanical characteristics.

It is common to encounter a fluid replacement close to 50% of the

losses and there is a great variability among players (Minehan, 2001)(table
3).

Table 3. Water losses due to sweating and fluid replacement in players

of football during training and matches (Minehan, 2001).
Winter Summer
Losses Intake Losses Intake
♂ ♀ ♂ ♀ ♂ ♀ ♂ ♀
Training
media 746 311 985 814 429 395
of 259 257 320 244 312 154
Competition
media 1027 361 1209 761 516 408
of 267 195 330 220 337 154
standard deviation
all the values, both for loss due to sweating and for fluid intake,
they are expressed in ml per hour

4.1. Prevention of dehydration.

In addition to players having a proper adaptation to the

climatic conditions of football practice, whose aim is to
promote sweating and heat elimination, there is a series of
strategies that will help increase fluid retention and improve the
thermal regulation (Monterio et al., 2003).

In the meals leading up to the competition, about 300-600 should be consumed.

ml of liquids.
It is advisable to drink between 100 and 250 ml of liquid every 15-20.
minutes, in the hours leading up to the competition (between 400 and 750 ml/hour).
Despite not having a mandatory break until 45 minutes
during the game, it is necessary to take advantage of the pauses during the match to
offer water to the players.
At the end of the first half, well-known drinks should be offered.
players, maintained at a temperature between 15-20º C, with a

Real Sociedad de Fútbol SAD. Medical Service. 9

 Nutritional requirements of the football player

carbohydrate proportion of 6-8%, ingested progressively up to

a total close to 500 ml.
Some players are accustomed to ingesting during the
rest

200-300 ml of water accompanied by an energy bar.

fruit paste (25 g of carbohydrates), added or not to others
200-300 ml of 6% sugary drink.

Regarding the recommended hydration guideline for a soccer match,

there are very few studies that compare staggered hydration (drinking
every 15 minutes) with hydration at the start and during the break. Recently,
Clarke et al. (2005) conduct a study with football players of level
university student (mean values: 25 ± 3 years, 177 ± 10 cm, 74.5 ± 6.0 kg, 59.4 ±
6.0 ml·kg-1·min-1of maximum oxygen consumption) manipulating the
administration of sports drinks during a specific football exercise.
In the laboratory, with average conditions of 18.9 ºC and 59.3%
relative humidity, the players played two halves of 45 minutes,
separated by 15 minutes of recovery, from an exercise performed on
treadmill that simulates some actions of a match (static, walking,
jogging, running, sprinting). Compared to a placebo (7 ml/kg of body weight before
to initiate the test and during the break; 533 ml/serving), the participating players
they took a glucose solution (6.35 g/100 ml of CHO, 48 mg/100 ml of
sodium) following the same administration pattern (CHOt) or divided into 6
taking (CHOf) at the beginning, 15, 30, 45, 60, and 75 minutes (177 ml/take). During the
Test with CHO resulted in an intake of 68 g of carbohydrates (see table 4).

Table 4. Nutritional information Lucozade Sport 500 ml

(taken from www.lucozadesport.com)
Water, Dextrose, Maltodextrin, Glucose Syrup, Citric Acid, Acidity Regulators
(Sodium Citrate), Preservative (Potassium Sorbate, Sodium Benzoate), Sweeteners
(Aspartame, Acesulfame K), Antioxidants (Ascorbic Acid), Flavor, Stabilizer (Acacia
Gum), Vitamins (Niacin, Pantothenic Acid, B6, B2, B12), Coloring (Beta-Carotene).
Per 500ml bottle Per 100ml
Energy kJ 590 118
kcal 140 28
Proteins g Traces Traces
Carbohydrates g 32.0 6.4

Fats g Nil Nil

% RDA % RDA
Vitamin B2 microgram 0.27 17 0.05 3.4
Niacin mg 3.06 17 0.61 3.4
Vitamin B6 mg 0.34 17 0.07 3.4
Vitamin B12 micrograms 0.17 17 0.03 3.4
Acid mg 1.02 17 0.20 3,4
Pantothenic
% RDA = % Recommended Daily Allowances

Real Sociedad de Football SAD. Medical Service. 10

 Nutritional requirements of the soccer player

Minerals Per 500ml bottle For 100ml

Sodium mg 250 50
Potassium mg 49 9.9
Football mg 10 2.0
Magnesium mg 3 0.6
(Ref: ISO / 214)

The results of the study show that the fractional intake of the solution
sugary increases the proportion of oxidized CHO, compared to the situation
placebo, during the second part. However, there is no impact from the
performance in the proposed sprints (3 sprints of 3.3 seconds)
every 15 minutes). The authors conclude that, for the same total volume of
carbohydrate liquid consumed, the manipulation of the timing of the intake and
the amount of it does not affect performance and implies the same
metabolic response. Compared to a placebo, there is a change
of metabolism without impact on performance measured from the
power developed during sprint actions.

Post-match rehydration is key to restoring energy.

loss and favor fluid retention. This situation can be seen
favored if from the beginning of the encounter a rich drink is administered
carbohydrates. Ostojic and Mazic (2002) show better recovery
after a soccer match, evaluated based on the feelings
subjective, of heart rate and body weight, when players
They ingest a solution with carbohydrates and electrolytes.

4.2. At a practical level.

(all the discussed strategies should be tested during training)

During the afternoon-evening prior to the match, it is necessary to insist on the

hydration. Between dinner and before going to bed, drink a large bottle.
of water (1.5 l). This increases diuresis, adjust the timing of the
intake to not get up at night and rest.
Insist on hydration throughout the competition day. Look for
stay well hydrated throughout the day, have no reservations about drinking 1 glass of
water every hour.
Drink about 150-200 ml during the 2 hours prior to the competition.
water every 20 minutes (equivalent to a glass each time).
Add 2 cans of 330 ml of electrolyte drinks in those 2 hours.
(distribute the amount well so as not to consume all the sugar at once).
This means providing about 1500 ml during the 2 hours prior to the
competition.
During the break, as soon as you enter the locker room, try to drink 1 small bottle.
whole of water or electrolyte drink at 6-8% in small sips.
Five minutes before going out to the field, drink 1 glass of again.
water or electrolyte drink. If you are used to it, add a
fruit paste bar. This involves consuming about 50 grams of
glucose, energy that will come in handy for the second half.
The amount of water and electrolyte beverage to be ingested during the break is
must adapt to the climatic conditions and individual tolerance.

Real Sociedad de Fútbol SAD. Medical Service. 11

 Nutritional requirements of the soccer player

It would be good to be able to ingest about 500 ml of liquid during that time.
period, if something more can be done, better, but try first to avoid
gastrointestinal problems during the 2nd half (Clarke et al., 2005, no
they show differences regarding the feeling of thirst or gastric fullness
compared to split intake; 180 ml/15 minutes.
As soon as the match ends, focus on rehydrating.
(water, electrolyte drinks, energy shakes,...). Liquid intake
with mineral salts, especially sodium, will help retain more fluid and
dehydrate less during recovery. Similar guideline to the day before.
Between the game and going to bed, they should drink about 2000 ml of
water. This will also depend on the weather conditions during the
competition.

5. Nutritional considerations with developing players.

A series of studies conducted with child and young athletes, where

they analyzed their nutritional needs, allowing for the following to be developed
recommendations, many of them compiled from Bar-Or (2000):

Special attention is necessary for those players with problems.

about being overweight and begin a restriction of their energy intake. This
it involves a loss of proteins and lean mass that can
compromise your health and your sports performance.

Young people show a worse economy of movement than the population.

adult. This means a higher energy cost so that, for the
the same physical activity, a child between 11 and 14 years old burns between 10 and 15%
more energy than an adult.

Children, in front of adults, for the same relative intensity of

exercise, they use more fats and fewer carbohydrates. This pattern of
preference for fats persists despite exogenous intake of
CHO, with the difference that children use sugars more from the
electrolyte drinks that adults (Timmons et al., 2003). These same
authors suggest that prepubescent children have a preference for the
energy administered orally, an aspect that would imply a saving of its
endogenous energy deposits, necessary for growth and the
development.

In training sessions lasting longer than 30

It is necessary to promote hydration for a healthy balance.
increase in body temperature. Training sessions must
adapt to promote hydration even if athletes do not have
sed.

The control of body weight before and after the training session
It is the best method to check for fluid loss. The loss of
body weight is due, almost entirely, to water loss.

Real Sociedad de Fútbol SAD. Medical Service. 12

 Nutritional requirements of the football player

The cooling of the drink and the inclusion of sugar and flavorings
they will help increase fluid consumption, before, during and after the
training or competition session.

In the review of the most frequently used nutritional strategies

used to help maintain or improve player performance
football, we have omitted the use of supplements. These products, with
peculiar presentations (capsules, tablets, ...), differ from the
common foods in our diet, marked by tastes, relationships
humans and the energy benefit, and of sports foods that, thanks to
drinks, bars, and other edible presentations provide an extra amount
of energy (Burke, 2003).

The intermittent and surprising characteristics of football, both during the

preparation as in the competition forces one to assess a constant
adaptation that balances the nutritional needs of the players. In the
Euro 2004, held in Portugal, we have noted the extra demands of
some national teams that have competed for 30 minutes more
to be able to access the next round. The proper handling of an appropriate
nutrition will facilitate the adaptation of football players to the requirements of the
competition, to the training loads proposed by the coaches and to the
optimization of your body composition.

6. Bibliography consulted.

Balsom PD, Gaitanos GC, Soderlund K, Ekblom B. (1999) High-intensity

Exercise and muscle glycogen availability in humans. Acta Physiol Scand
165: 337- 345.
Bangsbo J. (1994) The physiology of soccer -with special reference to
intense intermittent exercise. Acta Physiol Scand Suppl 619: 1-155.
-Bar-Or O. (2000) Nutrition for child and adolescent athletes. Sports Science
Exchange 13(2):1-4.
Burke LM. (2003) Sports supplements and sports foods. in: Physiological
bases of sports performance. Hargreaves M. and Hawley JA. (ed.) McGraw
Hill, Sydney, 183-252.
Christmass MA, Dawson B, Goodman C, Arthur PG. (2001) Brief intense
exercise followed by passive recovery modifies the pattern of fuel use in
humans during subsequent sustained intermittent exercise. Acta Physiol
Scand 172: 39-52.
-Clarke ND, Drust B, MacLaren DPM, ReillyT.(2005) Strategies for
hydration and energy provision during soccer-specific exercise. Int J Sports
Nutr 15: 625-640.
-Ekblom B. (1986) Applied physiology of soccer. Sports Med 3:50-60.
-Ekblom B. (ed.) (1994) Football (soccer). Blackwell Scientific, Oxford.
Ferret JM, Koleckar H. (2000) Sports medicine. Prevention, treatments,
homeopathy and nutrition. Boiron Editions, France.
Hawley J, Burke L. (1998) Peak Performance. Training and nutritional
Strategies for Sport. Allen and Unwin, St Leonards, Australia.
-Kirkendall DT (1993) Effects of nutrition on performance in soccer. Med Sci
Sports Exerc 25: 1370-1374.

Real Sociedad de Fútbol SAD. Medical Service. 13

 Nutritional requirements of the soccer player

Leatt PB, Jacobs I. (1989) Effect of glucose polymer ingestion on glycogen

depletion during a soccer match. Can J Spt Sci 14: 112-116.
Fuelling your sport
www.ais.org.au
Maughan RJ. (1997) Energy and macronutrient intakes of professional
football (soccer) players. Br J Sports Med 31:45-47.
Mohr M, Krustrup P, Bangsbo J. (2003) Match performance of high-standard
soccer players with special reference to development of fatigue. J. Sports
Sci. 21: 519-528.
Monteiro CR, Guerra I, Barros TL de (2003) Hydration in soccer: a review.
Brazilian Journal of Sports Medicine 9: 243-246.
Ostojic SM, Mazic S. (2002) Effects of a carbohydrate-electrolyte drink on
specific soccer tests and performance. J Sports Sci Med 2: 47-53.
-Rico-Sanz J, Frontera WR, Molé PA, Rivera MA, Rivera-Brown A, Meredith
CN (1998) Dietary and performance assessment of elite soccer players
during a period of intense training. Int J Sports Nutr 8:230-240.
Timmons BW, Bar-Or O, Riddell MC. (2003) Oxidation rate of exogenous
Carbohydrate is higher in boys than in men. J Appl Physiol 94: 278-284.
Williams C, Nicholas CW. (1998) Nutrition needs for team sport. Sports
Science Exchange 11(3):1-9.
-Williams MB, Raven PB, Fogt DL, Ivy JL. (2003) Effects of recovery
beverages on glycogen restoration and endurance exercise performance. J
Strength Cond Res 17: 12-19.
-Welsh RS, Davis JM, Burke JR, Williams HG. (2002) Carbohydrates and
physical/mental performance during intermittent exercise to fatigue. Med Sci
Sports Exerc 34: 723-731.

Real Sociedad de Fútbol SAD. Medical Service. 14

 Nutritional requirements of the footballer

Annex 1.

BAD HABITS

Players have poor nutritional habits that we need to correct. It is

It is common to observe several of the following situations:

The preference for proteins and fats (cold cuts, cheese, cookies,
dried fruits, potato chips,...
These foods are offered, for convenience and speed, during dinners.
We must consider that dinner, as it takes place after the
daily training, in most teams of the categories
lower, it is the most important food for recovery of the
energy reserves.
In the absence of complex sugars such as pasta, rice, legumes,
etc., a large amount of simple sugars are offered (sugar, cakes,
sweets, chocolate,...).
Caution during the preseason, a situation in which a
great training load and footballers seek to reach a weight
competition optimum by reducing food intake
upsetting the balance between expenditure and intake.
During rest periods and coinciding with injuries, there
they frequently cause weight gain. It is a critical moment in the
that one should pay a lot of attention to nutrition.
There is little familiarity with drinking water. More emphasis should be placed on
warm environment but, often, during the winter, wear clothes
The type of raincoat increases water loss to the same.
exercise intensity.
When working with team sports, one can make the mistake of
generalize individual needs. Physiological characteristics and
biomechanics of the players, as well as the position they occupy in the
playground, they can greatly modify their requirements.
It is common to test new nutritional strategies during the
competition, with the risk of attributing the competitive result to the
same.
We must not underestimate the existence of a significant intake of
alcohol in some players.
Excessive coffee consumption is common and can lead to a
excessive muscle contractility and cause contractures.

Real Sociedad de Fútbol SAD. Medical Service. 15

 Nutritional requirements of the soccer player

THINGS TO CONSIDER FOR PROPER NUTRITION

To collaborate in the proper nutrition and modification of habits is

It is necessary to take the following aspects into account:

Account for the daily training load and that of others

activities that could generate an increase in energy expenditure.
Football training involves the performance of exercises
high intensity intermittent with a significant use of
muscle glycogen. A diet that provides more than 6 grams of
carbohydrates (CHO) per kg of weight becomes necessary.
The energy requirements of women are between 10 and 20%.
lower than those of men. The daily energy expenditure of men and
female athletes should balance with a diet that
intake between 2000 and 4000 kcal daily.
During the competitive season, we must increase the intake of carbohydrates.
insist on the replacement of CHO after the competitions and adapt the
concentration of electrolyte drinks to the conditions
environmental.
Try any new strategy nutritional during the
trainings.
During recovery, use an energy drink with sugars and
sodium. To recover the losses of other electrolytes (potassium,
magnesium, calcium) we will give fruit and juices.
A recovery serving with 50-100 grams of carbohydrates,
Taking a break right after the session is the best strategy for recovery
the fuel lost during the competition or training.
Examples of rations:
800-1000 ml of sports drink,
3 pieces of fruit
1000 ml mixed fruit juice,
2 cereal bars,
3 toasts with jam,
400 g of yogurt,
a bowl of cereal with skimmed milk,
2 slices of fresh cheese with toast,
sandwich (80-100 g bread) of Serrano ham,
6 muesli-type cookies,
4 slices of toasted bread
a bowl of fruit salad with yogurt.
Eliminate alcohol intake because it interferes by diverting attention
towards other healthier liquids and stimulates diuresis (when urinating it
it compromises rehydration.
We must pay special attention to the pause periods, as in
summer, where the body composition of some players may
vary considerably.

Real Sociedad de Fútbol SAD. Medical Service. 16

 Nutritional requirements of the soccer player

Distribution and characteristics of meals according to the time of day

competition (adapted from Ferret and Koleckar, 2000):

In the 2-3 days leading up to the match, it is advisable to carry out a

food that provides significant amounts of carbohydrates.

If it is nighttime:
8-9h usual breakfast (tea, coffee, chocolate milk, semi-skimmed milk,
fruit juice, cereal, toast, jam, honey, yogurt, ham
sweet, egg, fruit
12:30-1:00 PM food (salad buffet - lettuce, tomato, carrot,
corn, beet,..-, pasta or rice with a little grated cheese,
fish or chicken-turkey meat, yogurt, applesauce, flan, fruit
4:30 PM - 5:00 PM snack (similar characteristics to breakfast)
dinner after the competition, better in the following hour (similar to
lunch, emphasizing the contribution of rice, pasta,
lentils, to replenish glycogen stores, yogurts, fruits,
sweet desserts and plenty of water.

If it's early, in the morning:

Light breakfast at 8 am
avoiding solid intake 2 hours before warming up
snack after the competition.

Towards the end of the morning:

hearty breakfast about 2h30-3h before starting the warm-up
food after finishing the competition (with similar characteristics to the
dinner of the night competition

In the afternoon, around 5 PM:

8-8:30 usual breakfast
12:30-1:00 PM meal (finish 3 hours before the start of warm-up)
snack at the end of the competition (with characteristics similar to the
dinner of the night competition

In the case of fractional competition (qualifying and final, tournaments,...), it

They should drink fluids (preferably with carbohydrates) between them and have some food.
solid (for example fruit, low-fat cookie or energy bar).

Real Sociedad de Fútbol SAD. Medical Service. 17

 Nutritional requirements of the soccer player

PROPOSED STRATEGIES FROM THE CLUB TO IMPROVE THE

NUTRITIONAL CONDUCT OF ATHLETES.

Talk at the beginning of the season and information in the locker rooms
Guidance in the selection of the proposed dishes in the dining room of the
residence that houses athletes from the training center.
Availability of water and electrolyte drink thanks to an agreement
with a trademark (Figure 1).
Preparation of recovery rations at the club (bars, shakes,
snacks,...).

Figure 1. Medical service area of the Royal Training Center

Football Society (Gorabide Building) intended to provide the ration of
recovery of the players.

Real Sociedad de Fútbol SAD. Medical Service. 18