In short: The UEFA expert group recommends footballers 1.6–2.2 g of protein per kilogram of body weight, 3–8 g of carbohydrates depending on training load and 25–30% of calories from fat. During the season you cover at least what you burn; in pre-season a small surplus of 100–200 kcal is fine.
Nutrition has become one of the most important topics in elite sport. Together with recovery, mental training and strength training, it is an additional factor for performance alongside training itself. Studies show that targeted nutrition can positively influence performance and recovery (FIFA/F-MARC Consensus Conference, 2006). In 2021, a UEFA expert group published guidelines on the daily nutrition of professional footballers. This article explains them simply.
Nutrition during the season (one match per week)
Many nutrition questions are only about match day. But the training week – the other six days – is often more important. During the season, the main goals are to maintain strength, endurance and speed, to stay healthy and resilient, and to test strategies that help you perform best on match day. In general, you should eat at least as many calories as you burn.
Protein
Training stresses muscles and fascia as well as tendons, ligaments, cartilage and bones, so you need a substantial amount of protein. The UEFA recommendation (Collins et al., 2021) is 1.6–2.2 g of protein per kilogram of body weight. For an 80 kg player that is about 128–176 g of protein per day, spread evenly over 3–4 meals – we recommend 4. Look for high protein quality with plenty of essential amino acids, especially leucine.
Fat
Many footballers cut fat sharply because of its calorie density, which can be a disadvantage for health and performance. Fat should make up 25–30% of your total calories – about 100 g at 3500 kcal per day. Include sources of omega-3 and omega-6 fatty acids such as nuts, seeds, algae or fish.
Carbohydrates
Carbohydrates are stored as glycogen and are the main energy source for footballers. Because every session empties these stores, a large part of your diet should come from carbohydrates. As training weeks vary, UEFA gives a range of 3–8 g per kilogram of body weight per day. Full-backs and central midfielders, with higher energy expenditure, tend towards the upper end. Keep carbohydrates high especially in the meals right before and after training (Anderson et al., 2017).
Nutrition in pre-season
In pre-season, training volume and intensity on the pitch and in the gym are higher, so you can eat more. The goals are to improve endurance, strength and speed and to lower body fat while increasing muscle mass. Keep a small daily surplus of 100–200 kcal, mainly through a little more carbohydrate and protein. Your weight may go up – which makes sense if more muscle is the goal – or stay the same if you lose fat at the same time.
FAQ: nutrition for footballers
How much protein do footballers need?
UEFA recommends 1.6–2.2 g per kilogram of body weight per day, spread over 3–4 meals.
How many carbohydrates do footballers need?
Depending on training load, 3–8 g per kilogram per day; on match day and the day before, 6–8 g.
What do footballers eat on match day?
We explain it in What to eat before a football match?.
For parents of youth players: Nutrition in youth football: a guide for parents.
For practical tips and sample meals, see our nutrition guide.
Personal nutrition coaching for footballers
Want a plan that fits you exactly? 360Football offers personal nutrition coaching for footballers with an initial consultation, a 7- to 10-day food diary and personal feedback.
Sources
1) Nutrition for football: the FIFA/F-MARC Consensus Conference (2006). Journal of Sports Sciences, 24(7), 663–664.
2) Anderson L, et al. (2017). Energy Intake and Expenditure of Professional Soccer Players of the English Premier League: Evidence of Carbohydrate Periodization. Int J Sport Nutr Exerc Metab, 27(3), 228–238.
3) Collins J, et al. UEFA expert group statement on nutrition in elite football. Br J Sports Med 2021;55:416.