Nutritional strategies to be used between matches
| During the season | Off-season | In case of injury | |
| Nutrition goals | Adjust CHO intake depending on body composition and individual goals. | Adjust total calories intake to prevent weight gain. | Adjust CHO intake depending on injury situation (immobilisation, rehabilitation, return to play).117 |
| Assure 1.6–2.0 g/kg/day of protein, depending on body composition and individual goals. | Ensure slightly higher protein intake (2.0 g/kg/day) throughout the day.117 | ||
| Keep fat intake in range with EFSA recommendations (20%–30% of total daily calories, depending on individual goals).19 Achieve PUFA DRVs. | Fat intake should be kept in lower limits (20% of total daily calories) to prevent unnecessary weight gain. Assure Ω3 ingestion (EPA/DHA).113 | ||
| Achieve vitamins and minerals DRV intake via a food-first approach. Regular fibre intake (25 g/day) should be kept.19 | |||
| Rehydrate properly during and after training. | Assure adequate hydration throughout the day. Control alcohol intake. | ||
| Continuous nitrate intake may be beneficial to performance.100 | Discourage use of ‘fat burners’. | Not enough evidence to support Ω3, creatine or vitamin C supplementation during injury rehabilitation. | |
| Beta-alanine (4–6 g/day) may decrease perceived fatigue if regularly used.102 | |||
| Sodium bicarbonate (0.3 g/kg) may improve repeated and intermittent sprint performance.105 | |||
| Practical strategies | Establish personalised meal plans for each player with regular follow-ups and body composition assessments. Implement a food-education programme for all players. Train tolerance to different types, amounts and presentations of CHO. Prefer lean protein sources, both plant-based and animal. Distribute protein intake in four to five meals per day, assuring 10–40 g of protein per meal. Include Ω3 rich options (fatty fish, walnuts, flax seeds). Prefer simple cooking methods and avoid toppings, dressings or fat sauces. Include various fruits and veggies in every buffet, offering different coloured options (greens, yellows, reds, purples). Pre-season assessment of vitamin D, Fe, vitamin B12. Consider vitamins or minerals supplementation only if a food first approach is not enough to achieve DRV. Assure easy access to fluids in every moment (lockers, pitch, during travelling, hotel room, meals) and distribute individual bottles, so players can be aware of their intake. Provide several hydration options, such as water, flavoured water, isotonic/sports drinks or infusions, considering players preferences. Include both soluble (fruits, beans) and insoluble fibres (dark bread, whole cereals) and assess players individual GI discomfort, adjusting fibre intake if necessary. Test the use of prebiotics (inuline, psyllium or others). Include nitrate-rich foods (beetroots, rhubarb, spinach and celery) in juices and salads for players. If players do not adhere to these options, consider regular nitrate supplementation (300 to 500 mg/day). If beta-alanine is going to be used, split daily intake into lower doses (1–2 g) to avoid paraesthesia and GI discomfort. Test players tolerance to sodium bicarbonate and assess possible benefits. | Establish personalised meal plans for each player at the end of the season. Educate players on the importance of healthy weight management off-season. Establish self-reported weight checks and/or food logs. Define individual goals for weight and body composition. Educate players for keeping high ingestion of fruits and veggies and monitor adequate hydration status. | Distribute CHO intake for four to five meals/day. Include fruit portions in between meals snacks. Distribute protein intake in four to five meals per day, assuring 10–40 g of protein per meal. If necessary, choose from a variety of protein sources, combining different sources for a better amino acids profile. Offer Ω3 rich options (salmon, sardines), walnuts, flax seeds. Prefer simple cooking methods and avoid toppings, dressings or fat sauces. Assure players eat various fruits and veggies with different colours (greens, yellows, reds, purples). Include both soluble fibres (fruits, beans) and insoluble fibres (dark bread, whole cereals). Adjust energy and nutrient intake to players’ immobilisation or reduced training loads. |
CHO, carbohydrates; DRV, dietary reference values; EFSA, European Food Safety Authority; EPA/DHA, eicosapentaenoic acid/docosahexaenoic acid; GI, gastrointestinal; PUFA, polyunsaturated fatty acid.