In short: On match day, carbohydrates matter most. The UEFA expert group recommends 6–8 g per kilogram of body weight spread over the day. The last meal before the match contains 1–3 g of carbohydrates per kilo, little fat and a moderate portion of protein. During the match, 30–60 g of carbohydrates help, for example from an isotonic drink. After the final whistle, the goal is to refill your stores.
According to a UEFA expert group (Collins et al., 2021), an outfield player burns on average 1300–1600 kilocalories during a 90-minute match, with 60–70 percent of that energy coming from carbohydrates. That is why carbohydrates play the main role in match-day nutrition.
The day before the match
Carbohydrates are stored in the body as glycogen. To start the match with full stores, preparation begins the day before. The UEFA expert group recommends 6–8 g of carbohydrates per kilogram of body weight on the day before the match, spread over the day. For an 80 kg player that is 480–640 g of carbohydrates, for example from 600–800 g of cooked white rice or 650–850 g of cooked pasta.
On match day
The pre-match meal
On match day itself, the recommendation is again 6–8 g of carbohydrates per kilogram. The last meal before the match is especially important and should contain 1–3 g of carbohydrates per kilogram. Easily digestible sources with a high glycaemic index such as pasta or white rice work well, together with a moderate amount of protein (around 30–50 g). Keep fat low, as fat slows down digestion.
During the match and at half-time
Carbohydrate intake during the match is often overlooked. Studies show that 30–60 g of carbohydrates over the course of the match can improve shooting quality, dribbling speed and passing accuracy (Harper et al., 2017; Currell et al., 2009; Ali & Williams, 2009). The source matters less than a quickly digestible form, such as sugar, a fructose-maltodextrin mix (usually in isotonic drinks) or dextrose. As you also lose electrolytes through sweat, an isotonic drink is a good choice. Shortly before the match, a carbohydrate-containing booster like Pregame360 is also an option (contains caffeine).
Right after the match
After the match is before the match. Now the goal is to refill your glycogen stores quickly and lay the foundation for the next training week. Shortly after the final whistle, a recovery drink such as Recover360 or a small snack is a good option.
The post-match meal
The next meal should again contain plenty of carbohydrates (2–4 g per kilogram) and a moderate amount of protein with a good amino acid profile. Fat can be a little higher after the match. Before bed, a larger portion of protein (30–60 g) can support protein synthesis overnight – casein, for example from quark, is a particularly good source.
Micronutrients: vitamin D, iron and calcium
The UEFA expert paper highlights vitamin D, iron and calcium. Studies show that low vitamin D levels in footballers can be linked to poorer muscle function and recovery (Morton et al., 2012). In the Swiss winter, sunlight is often scarce – a blood test or your doctor can tell you whether you should supplement. Iron is involved in energy production; recommendations are 8–9 mg per day for male and 18–20 mg for female athletes, ideally from food and combined with vitamin C. For calcium, the UEFA expert group recommends 1500 mg per day.
FAQ: match-day nutrition
What should I eat before a football match?
A carbohydrate-rich, low-fat meal, for example pasta or white rice with a moderate portion of protein.
How many calories does a footballer burn in 90 minutes?
According to the UEFA expert group, on average 1300–1600 kcal per outfield player and match, 60–70% of it from carbohydrates.
What to eat or drink at half-time?
Quickly available carbohydrates, for example an isotonic drink or dextrose. Over the whole match, 30–60 g make sense.
What to eat after the match?
Straight after the final whistle a recovery drink or snack, then a meal with 2–4 g of carbohydrates per kilogram and a portion of protein.
More on this: Half-time: what to eat and drink at the break? and Recovery after a football match.
More knowledge, tips and recipes in our nutrition guide.
Personal nutrition coaching for footballers
Want a plan that fits you and your fixtures? 360Football offers personal nutrition coaching for footballers with an initial consultation, a 7- to 10-day food diary and personal feedback.
Sources
- Harper LD, et al. The influence of a 12% carbohydrate-electrolyte beverage on self-paced soccer-specific exercise performance. J Sci Med Sport 2017;20:1123–9.
- Currell K, Conway S, Jeukendrup AE. Carbohydrate ingestion improves performance of a new reliable test of soccer performance. Int J Sport Nutr Exerc Metab 2009;19:34–46.
- Ali A, Williams C. Carbohydrate ingestion and soccer skill performance during prolonged intermittent exercise. J Sports Sci 2009;27:1499–508.
- Morton JP, et al. Seasonal variation in vitamin D status in professional soccer players of the English Premier League. Appl Physiol Nutr Metab 2012;37:798–802.
- Sim M, et al. Iron considerations for the athlete: a narrative review. Eur J Appl Physiol 2019;119:1463–78.
- Collins J, et al. UEFA expert group statement on nutrition in elite football. Br J Sports Med 2021;55:416.