UK FOOTBALL SCHOOLS

Diet and Nutrition for Young Footballers

At UK Football Schools, we know how crucial proper diet and nutrition are for young athletes. What you eat affects your energy, endurance, and performance on the field. By making better food choices, you set yourself up for success during training and matches.

Limit Sugary Drinks

Sugary drinks, such as fizzy sodas, are loaded with sugar. For example, a 330ml can of Coke contains around ten teaspoons of sugar. While these drinks may give you a brief energy boost, the effect only lasts for about 10 minutes. Afterward, you often feel tired and sluggish. Instead, opt for water or natural juices to stay hydrated. Always check labels to avoid unwanted sugar and calories, which can quickly add up.

Prioritise Fruits and Vegetables

Adding fruits and vegetables to your diet is key. Aim for at least five servings a day. Arsène Wenger famously improved his players’ diets by introducing more green vegetables, such as broccoli. Fruits and vegetables are packed with essential vitamins that help fuel your body and improve performance. Whether fresh or frozen, they give your body the nutrients it needs to maintain energy throughout the day.

Choose Complex Carbs

Carbohydrates are a necessary energy source, but it’s important to choose wisely. Whole grains like whole wheat pasta, brown rice, and porridge oats provide longer-lasting energy than refined carbs. Simple carbs, like white bread and sugary snacks, may provide quick energy but cause an energy crash soon after. Instead, opt for complex carbs that sustain you, especially during long matches.

Focus on Lean Protein

Lean proteins, like chicken, turkey, and fish, are vital for muscle repair and growth. For vegetarians, quorn is a good alternative. Including lean proteins in your meals ensures you recover faster after training and stay strong on the field. Lean protein supports muscle growth without adding excess fat to your diet.

Make Smart Food Choices

In conclusion, smart food choices help you perform better on the pitch. By focusing on the right balance of nutrients, you’ll have the energy and strength to excel. At UK Football Schools, we encourage young players to take their nutrition seriously and fuel their bodies properly.