Fuelling Champions – the role of sports performance nutrition in the big game

Fuelling Champions – the role of sports performance nutrition in the big game and the impact of nutrition for injury prevention, rehabilitation and recovery.

Recent studies point to the important role of nutrition in helping and indeed optimising recovery from brain injury, while case studies and research highlight tailored nutrition plans can accelerate rehabilitation, enhance performance post-injury and contribute towards faster return-to-play timelines.

The foundation of good health starts with understanding nutrition and the food you eat. The energy we get from food are split into 3 macronutrients—carbohydrates, proteins and fats each play a vital role in the body. Eating a balanced diet including a variety of foods from these groups will ensure that you’re not just eating to fill up but nourishing your body.

Carbohydrates are your body’s primary energy source for fuelling all activities, stored in the muscle and liver as glycogen.

Proteins are essential for muscle repair and growth, especially if you’re active.

Fats are important for hormonal functions and a beneficial energy source

Nutrition plays a crucial role in sports rehabilitation, aids recovery, injury prevention and performance optimisation for professional athletes. Meeting energy demands is a vital component as under-fuelling (failing to give the body the energy it requires through nutrition), can increase the risk of running out of energy when training. Critical for impacting performance during winter months that can lead to illness. For footballers specifically, adequate protein intake supports muscle repair, while carbohydrates replenish glycogen stores for energy. Healthy fats help reduce inflammation, essential for injury recovery.

Support Recovery Nutrients:

Protein is essential for the repair and rebuilding of tissues damaged during injury. The amino acids from protein sources have a key role in aiding muscle growth and preventing muscle loss, as well as healing broken bones and connective tissues e.g. tendons and ligaments. Football players are generally recommended to consume higher levels of protein during rehabilitation to support muscle repair, typically around 2-2.5 grams per kilogram of body weight.

Omega 3 is an essential fatty acid found in oily fish like salmon and mackerel, which offer powerful anti-inflammatory properties to help reduce inflammation around the injury site and speed up the healing process.

Vitamin D and Calcium are critical for bone health and recovery from bone-related injuries, which are common in football.

Zinc and Iron are minerals that support immune function and oxygen transport in the body, respectively, both crucial for healing and recovery.

Hydration is crucial during rehabilitation. Adequate fluid intake supports all cellular activities, including those involved in healing and recovery processes.

Danny Webber, MSc SENr Performance Nutritionist: “Nutrition plays a pivotal role in the sports rehabilitation process, particularly in a high-contact sport like football where injuries are common. Effective nutritional strategies can significantly accelerate recovery times, reduce injury severity, and even enhance overall athletic performance by optimising body functions. A notable study published in the Journal of Sports Medicine illustrates the role of an integrated nutrition and rehabilitation program in the recovery of a professional football player from an ACL injury. The player was able to return to play 30% quicker than the average recovery time for similar injuries. This case underscores the importance of tailored nutritional strategies in sports rehabilitation. Research by the International Society of Sports Nutrition highlights that strategic nutrition intervention can reduce downtime by 20-40%, emphasizing the role of macronutrient management and micronutrient density in accelerating the rehabilitation process.

Last season I helped a professional footballer who underwent surgery for a full hip labral repair. This is typically a 12-month recovery time, however we managed to have him back playing again within 10-months. Nutritional strategies were aligned to the days before and immediately after surgery and thereafter as part of the return to play protocols, ensuring matched energy needs with (specific) high protein intakes (2.4g/kg), variety of nutrient dense foods including anti-inflammatory sources, and additional micronutrient supplementation.”

The wide-ranging impact of diet: It’s not just about physical health—what you eat affects your mental clarity, emotional balance, and energy levels. A diet rich in diverse nutrients supports brain function and can improve your mood, keeping you sharp and resilient.

Questioning trends: With the rise of social media, diet trends can go viral overnight. Always approach these trends with a critical eye. Look for scientific backing and consider whether a new diet trend is sustainable and beneficial long-term rather than just a quick fix.

The spice of life: Variety isn’t just the spice of life; it’s the key to a balanced diet. Don’t shy away from trying new foods and flavours. This not only makes meals more enjoyable but also ensures you get a range of nutrients.

Regular mealtimes: Try to eat at regular intervals to prevent binge eating and maintain steady energy throughout the day. This is particularly important for young adults with fluctuating schedules and to better fuel intense exercise.

Pairing nutrition with physical activity: While good nutrition is crucial, integrating regular physical activity into your routine amplifies the benefits. Whether it’s a gym session, a quick home workout, or a daily walk, staying active helps to strengthen your body and mind, complementing your dietary efforts.

What advice do you have for professional footballers to achieve their best performance?

Be elite at doing the basics consistently well: Adherence is the key to any successful diet and doing the daily nutrition essentials is vital to that. I call these the daily non-negotiables. This is things like hitting daily protein targets, staying well hydrated, fuelling well before and recovering well after training, eating 5+ portions of veg and fruit and good quality sleep.

Fuel for the work required: Carbohydrates are king when it comes to fuelling for football. Ensuring players consume sufficient carbohydrates provide the muscles with based on training demands and in prep for match days is crucial for optimal performance. Footballers require anywhere between 4-8g/kg body weight of carbohydrates through an average week, with hitting the upper targets for matches.

Hydration: Maintaining hydration is critical for peak athletic performance. Football players are advised to monitor their hydration status by checking the colour of their urine and ensuring it’s clear to pale yellow. Electrolytes, particularly sodium and potassium, should be replenished after prolonged sessions to prevent cramps, aid thermoregulation and optimise muscle function.

Eat the rainbow: Aim for 5-10 portions of fruits and vegetables every day by including a variety of colours with every meal to obtain a wealth of vitamins and minerals to maximise health, performance and recovery.

Practice match day nutrition to find a fuelling strategy that works for you: Every athlete is different and have their own preferences when it comes to nutrition. Practicing these strategies in training is highly recommended to prevent any unwanted issues on match day.

Day before: 24-36 hours before kick-off is when fuelling for a match begins. This is an ideal opportunity to eat more carbohydrates to load up muscle glycogen stores to maintain energy levels for 90 minutes.

Pre-game: 3-4 hours before a game, a meal rich in complex carbohydrates and moderate in protein can help top off glycogen stores. Avoid heavy, fatty foods that can slow digestion and hydrate well.

During the game: Just before and during a match, typically at half-time, players should consume easily digestible carbohydrates to help maintain energy levels and promote cognitive performance. This is where carbohydrate-electrolyte drinks such as Lucozade Sport, and carbohydrate gels and even jelly sweets can be very effective sports nutrition strategies.

Post-game recovery: In the changing room after a match, it’s wise to consume a mix of carbohydrates and protein (at a 3:1 ratio) to significantly enhance glycogen replenishment and muscle recovery. A milk-based drink such as a chocolate milkshake or a smoothie can be an excellent post-game recovery drink. www.webber-nutrition.co.uk @webbernutrition maximising athlete performance, nutrition coaching

Q&A with award winning UK dietitian and nutritionist of the year 2024, Jenaed Brodell:

What are the basic tips to maintain a healthy sustainable diet?

Balance is key. Incorporate a variety of foods from all food groups - fruits, vegetables, whole grains, lean proteins, and healthy fats - to ensure you're getting a wide range of nutrients

Stay Hydrated: drink plenty of water throughout the day to stay hydrated and support bodily functions.

Moderation not deprivation: Enjoy favourite foods in moderation over completely cutting them out, focusing on an overall balance and moderation in your diet.

Sports nutrition rules to achieve best performance goals?

Preparation is key: plan and prepare your meals and snacks in advance, especially during busy training and competition days. Having nutritious options readily available reduces the temptation to opt for convenience foods that may be less healthy.

Focus on whole foods: Base your diet around whole, minimally processed foods to include fruits, vegetables, lean proteins (chicken, fish, tofu, beans, and legumes), wholegrains (brown rice, quinoa, and oats), and healthy fats (avocados, nuts, seeds, and olive oil).

Prioritise protein: Adequate protein intake is essential for muscle repair and growth. Include a source of protein in every meal and snack. Good options include Greek yogurt, cottage cheese, eggs, lean meats, poultry, fish, tofu, tempeh, and vegetables.

Don't forget carbohydrates: your body's primary source of fuel, especially during intense training sessions and competitions. Choose complex carbohydrates like whole grains, fruits, vegetables, and legumes, which provide sustained energy and essential nutrients.

Snack smart: Choose nutrient-dense snacks that provide a balance of carbohydrates, protein, and healthy fats to fuel your workouts and aid in recovery. Examples include yogurt with fruit and nuts, whole grain toast with nut butter, or veggies with hummus

Listen to your Body: pay attention to your hunger and fullness cues. Eat when you're hungry and stop when you're satisfied. Avoid restricting calories excessively, as this can negatively impact energy levels, performance, and overall health.

Experiment with recipes: don't be afraid to get creative in the kitchen with new recipes and flavours to keep meals exciting and enjoyable. Cooking at home allows you to control the ingredients and portion sizes, ensuring you're fuelling your body with the nutrients it needs.

Recovery nutrition: after intense workouts or competitions, prioritise post-exercise nutrition to support recovery. Aim to consume a combination of carbohydrates and protein within 30 minutes to an hour after exercise to replenish glycogen stores and promote muscle repair.

Sports nutrition guidance for professional athletes/players?

Tailor nutrition plans to meet each athlete's specific needs based on training intensity, position, body composition, and goals.

Hydration: Emphasise proper hydration before, during, and after training and matches to maintain performance and prevent dehydration.

Optimise Macronutrients: Ensure adequate intake of carbohydrates, proteins, and fats to support energy levels, muscle repair, and overall performance.

Timing: Strategically time meals and snacks around training sessions and matches to maximise energy availability and recovery.

Supplementation: Consider supplements like electrolytes, protein powders, and omega-3 fatty acids to fill nutrient gaps and support recovery.

Consistency: Encourage consistent eating patterns and nutrient intake to maintain energy levels and support recovery.

Performance nutrition tips for young athletes

Start educating yourself early on about the importance of nutrition in performance and overall health. Don't underestimate the impact of small, consistent dietary changes on long-term performance and well-being. Lastly, prioritise balance and moderation rather than strict dieting approaches, aiming for sustainable habits that support both physical and mental health. www.nutritionandco.co.uk/uks-best-sport-dietitian-sport-nutritionist)

www.nutritionandco.co.uk/ @jenaed_brodell_

The Importance of Career Ending Insurance Cover

Whilst the risk of injury and illness may be unavoidable, its financial impact can be significantly mitigated with the proper planning and the correct cover. A player’s contract determines how long their club is obliged to pay their salary after they sustain a serious or career ending injury.

This timeframe is governed by the contract and a country’s legislation, which varies from one country to another. If the worst happens to a player, their club can terminate their contract and, in some cases, stop paying their salary after six months.

Having a personal accident and illness policy can therefore safeguard a player’s financial future should the unthinkable happen.

As long serving business partners of the PFA, Pro-Secure is the only football insurance recommended and endorsed by the PFA protecting careers and ensuring financial stability.

Pro-Secure policies cover career-ending injuries, safeguarding professional players against the financial impact of unexpected accidents, on and off the pitch.