Macronutrients

The key macronutrients required for optimal performance in football are carbohydrates, proteins, and fats. Each is essential for promoting athletic performance and needs to be properly balanced:

• Carbs: The main energy source for football's high-intensity activity is carbohydrates. A football player's diet should consist mostly of carbohydrates, usually 55–65% of total calories. During intense training periods, players may need 6-10 g/kg of body weight per day.

• Proteins: Proteins are necessary for the maintenance, growth, and repair of muscles. A football player's daily needs typically range from 1.2 to 2.0 g/kg of body weight, with larger intakes during periods of intense practice or when attempting to gain muscle mass.

• Fats: Although they are frequently neglected in sports diets, fats are essential for the production of hormones, the absorption of vitamins, and the supply of energy during low-intensity exercises. A football player's diet should consist of 20–30% healthy fats.

In order to balance these macronutrients, ratios must be changed according to the player's position, training intensity, and personal body composition requirements. For example, a midfielder who covers more area than a goalkeeper may need a larger percentage of carbs. Micronutrients such as iron, magnesium, zinc, folate, and vitamins C, B2, B6, B12, and E are also important for many physiological processes, additionally athletes should concentrate on implementing them as well.