The FA’s Guide To Eating Well For Football: 3 Tips You Need To Know

At Go Football Academy, I’m passionate about helping young players not just develop their football skills but also understand the importance of taking care of their bodies. One of the key aspects of performing well on the pitch is what you put into your body. The FA’s recent guidelines (January 2025) have shared some great tips on how to eat well for football, and today, I’m going to share my top three takeaways with you.

Tip 1: Focus on the Main Food Groups

Forget about trying to keep up with the latest diet trends. Eating well for football is simple – it’s all about balance. The FA recommends focusing on three main food groups:

• Carbohydrates: These are your body’s main energy source. You can find carbs in foods like bread, rice, pasta, and potatoes. These are the foods that will fuel you during practice and games.

• Proteins: Protein helps your muscles grow and recover. You’ll find this in foods like meat, fish, eggs, and even some plant-based options like beans and tofu.

• Fruits and Vegetables: These are packed with vitamins and minerals that keep you healthy. A colourful plate of fruit and veggies, like apples, bananas, broccoli, and carrots, will support your overall well-being.

When you eat from all of these groups, you're giving your body the balance it needs to perform at its best.

Tip 2: Timing Matters

It’s not just about what you eat before or after a game, it’s about your meals throughout the whole week. As players, you’re juggling school, practice, and sometimes even dinner time, so having quick and easy snacks and meals ready is crucial.

The FA also suggests thinking about the "ratios" of the food groups depending on the situation:

• High Fuel (3:1:1): Before a tough practice or match, eat three portions of carbs, one portion of protein, and one portion of fruits or vegetables to give yourself energy.

• Repair (2:2:2): After intense exercise, focus on recovery with two portions of carbs, two portions of protein, and two portions of fruits or veggies.

• Protect (3:2:1): For everyday meals, aim for three portions of fruits or veggies, two portions of protein, and one portion of carbs to keep your body healthy.

By following these guidelines, you can fuel your body at the right times and stay sharp for practices and games.

Tip 3: Think for Yourself

While it’s great to get advice, learning about nutrition for yourself is just as important. It's all about making small changes and being open to new foods. The more you understand the benefits of different foods, the better choices you can make. Try mixing up your meals so you get a variety of nutrients. Plus, eating different types of food makes mealtimes more exciting.

The Big Picture

Eating well for football is about making smart choices that work for you, not about following a strict diet. Focus on the three key food groups, pay attention to when and what you eat, and take the time to learn what works best for your body. When you do, you’ll be on track to playing your best on the pitch and staying healthy off it.

If you found this helpful, let me know in the comments what other topics you'd like me to cover, and don’t forget to like the post for more tips like this!