Top 10 Pre-Season Nutrition Strategies
Pre-season is well underway for clubs in the top 3 tiers of the men’s game and will be underway next month for female players in the WSL (if they aren’t taking part in the World Cup) with lower tiers to follow.
Performance nutrition strategies including fuelling and recovery can play a vital role in optimising a player’s physical and mental performance. Here are 10 strategies you should be using, whatever level you play at:
1. Macronutrient Balance: Players need a well-balanced diet comprising carbohydrates, proteins, and fats to provide them with enough energy to meet the demands of training. Carbohydrates are crucial for energy production in high-intensity intermittent sports like football and should primarily come from whole grains, fruits, and vegetables. Proteins are essential for almost every process in the body and to build and repair muscle, ideally sourced from lean meats, poultry, fish, dairy, and plant-based alternatives. Healthy fats from sources like oily fish, avocados, nuts, and olive oil provide sustained energy, help you absorb key micronutrients, reduce inflammation and support various other bodily functions.
2. Hydration: Proper hydration is essential for optimal performance. Football players should consume adequate fluids before, during, and after training sessions to maintain hydration levels. Water is generally the best choice throughout the day, but electrolyte-rich drinks can be necessary during intense or prolonged training sessions and matches to replenish lost minerals and aid absorption of fluids.
3. Pre-training Fuel: A well-timed pre-training meal or snack is essential to supply the body with enough energy to get quality outputs in training. It should consist of easily digestible carbohydrates, moderate protein, and minimal fat. Examples include porridge oats with berries and seeds with Greek yoghurt or wholegrain toast with eggs and spinach.
4. Post-training Recovery: After intense training sessions, immediate post-workout nutrition is crucial for replenishing glycogen stores rapidly and facilitating muscle repair. Carbohydrates are the priority in the early phase, but combine with protein if possible. If you’re not sitting down to a meal within the first 60 mins then a protein shake made with milk and banana or a turkey & salad bagel will hit the spot.
5. Nutrient Timing: Distributing meals and snacks throughout the day is important to maintain energy levels, maintain muscle building and repair and support recovery. Eating regular, balanced meals every 3-4 hours helps avoid energy crashes and rebound hunger later on leading to unhealthy choices and promotes consistent nutrient availability for the body.
6. Micronutrient Optimization: Adequate intake of vitamins and minerals is essential for various physiological processes and optimal performance. Including a wide variety of fruit and vegetables, whole grains, lean proteins, and healthy fats will help ensure an array of micronutrients.
7. Individualised Approach: Every athlete has unique nutritional needs, even if you had identical body composition, play the same position in the same style, your unique lifestyle, experience and goals means you still need an individualised approach. Working with a registered performance nutritionist or dietitian provides you with evidence-informed personalised recommendations based on factors such as training load, your specific goals and individual tastes and preferences.
8. Supplementation: While a well-balanced, varied diet that doesn’t exclude any food groups is the foundation of the best nutrition strategy, many players can benefit from targeted supplements. In addition to using vitamin D in the winter for bone health and the typical carbohydrates and caffeine for matches, you might benefit from omega-3 fatty acids for reducing inflammation and other ergogenic aids like creatine monohydrate or beta alanine for enhanced performance. Remember it is important to consult with a healthcare professional before starting any supplementation (see number 7 above!)
9. Recovery and Sleep: Adequate rest and recovery are vital for adaptation and performance improvements. Quality sleep, stress management along with other strategies such as stretching, foam rolling, and cold-water immersion can support recovery along with a few targeted foods and supplements. Ask me about kiwis for sleep!
10. Consistency and Monitoring: Maintaining a consistent nutrition strategy throughout pre-season and in-season is crucial. Monitoring nutrient status, recovery metrics, body composition, and performance indicators are essential to review and fine-tune your nutrition plan and make necessary adjustments.
Are you following these principles of performance nutrition to maximize your potential this season? If you want to find out more about what that might look like, click the button below