With the start of the Cup Championship In World Football 2026, all eyes are on the stars, the coaches’ plans, the strength of the teams, and the chances of qualifying, but behind the image that the audience sees on the field there is another battle that is no less important, and that begins long before the starting whistle: the battle of preparing the player’s body to withstand 90 minutes of high effort, and perhaps more if the match extends into extra time.
In a tournament the size of the World Cup, where levels are close and small details decide the results of matches, food is no longer just part of the player’s daily routine, but rather turns into an essential element in the performance plan. The choice of meal, the timing of eating it, and the type of carbohydrates, proteins, and fluids are all factors that may make the difference between a player who maintains his energy until the last minutes, and another whose performance declines as the energy stores in his muscles are depleted.
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Football is classified as a sport that requires high physical effort, as it combines continuous running, quick starts, jumping, tackling, and repeated physical effort throughout the match.
The amount of energy consumed by a player varies depending on his position within the team, but studies indicate that a football player may cover a distance of approximately 11 to 13 kilometers in 90 minutes, with the exception of the goalkeeper.
The effect of this effort is not limited to a feeling of fatigue, but also extends to the depletion of glycogen stores in the muscles, which is one of the main sources of energy in the body. Studies indicate that the effort exerted during a match may deplete glycogen stores by up to 47% by the end of normal time, which often leads to a gradual decline in the level of performance, especially in the final minutes.
Therefore, nutrition for football players is not a secondary issue or an integral detail of training, but rather represents one of the most important strategies recommended to support high-intensity performance, delay the feeling of fatigue, reduce the possibility of injuries, and improve the player’s ability to recover between matches.
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What does a football player need daily?
Experts recommend that a football player get between 2,500 and 3,500 calories daily, taking into account individual differences between players, the nature of their positions on the field, and the intensity of training and matches.
It is preferable that the nutrients in the players’ meals be distributed as follows: from 55 to 65% from carbohydrates, from 12 to 15% from protein, and approximately less than 30% from fat.
Carbohydrates occupy a central place in the players’ diet, because they are the most important source of supporting muscle glycogen stores.
A study conducted by researchers from Sweden, the results of which were published in 2001, showed that eating foods rich in carbohydrates helped improve the performance of players during high-intensity exercises, and increased their ability to repeat high physical exertion by 265% compared to cases of low glycogen levels, which contributed to raising performance and delaying the feeling of fatigue.
Fluids are no less important than food, as players are recommended to maintain a good level of hydration, by drinking about 500 milliliters before the start of the match, and another 500 milliliters after the end of the first half.
It is also recommended to avoid sweets, frozen foods, and ultra-processed products, while limiting alcohol intake, in order to maintain physical efficiency and performance level.
The Mediterranean diet…a promising dietary option for players
The Mediterranean diet is presented as one of the suitable diets for athletes, because it provides elements that help support general health and improve physical performance. This diet is based on vegetables, fruits, olive oil, nuts, legumes, whole grains, and fish.
These foods are rich in anti-inflammatory and antioxidants, which may help reduce oxidative stress, enhance energy production, increase the efficiency of the heart and arteries, and support metabolic processes.
It may also contribute to improving muscle strength and increasing the ability of the muscles to withstand effort for longer periods, especially in activities that require fast running, jumping, and frequent sprints.
In 2023, Turkish researchers published a study in the journal Nutrition Research and Practice that aimed to examine the effect of the Mediterranean diet on physical performance, by choosing foods within this dietary pattern with a low level of acidity for 15 days.
The results showed that following this system helped improve muscle strength and increase cardiorespiratory endurance, degrees of fatigue and stress decreased, and participants were able to exert themselves for a longer period.
But these results need to be read with caution, as the number of participants in the study was limited, and their ages ranged between 13 and 18 years, and they were long-distance cross-country skiers, which may limit the possibility of generalizing the results to football players or athletes in different age groups and competitions.
Despite the growing interest in the Mediterranean diet as a system that supports fitness and performance, the available scientific evidence is still limited. A systematic review conducted by researchers from Australia, which included studies published up to December 2023, concluded that most of the available evidence was based on observational studies, with a clear gap in experimental studies, calling for more research in this area.
Nutrition during the match
A football player’s nutrition does not stop at daily meals or what he eats before the match, but rather extends to what he gets while playing, especially in high-intensity matches, which are increasingly important in major tournaments such as the World Cup, where there is not much room for physical decline or loss of concentration.
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In 2023, researchers from Britain published a study that analyzed the nutrition of professional footballers at an English Premier League club during a 90-minute match, and compared the results with the current European recommendations issued by UEFA in this area. The study focused on players’ consumption of caffeine, carbohydrates, and fluids.
The results showed that the players adhered to consuming caffeine and fluids within the recommended limits and quantities, but 82% of them did not meet the recommendations for consuming carbohydrates during the match.
The players often relied on carbohydrate drinks, which provided only about 30 to 60 grams per hour, while solid foods represented only 14% of the sources of carbohydrates they obtained.
Despite the importance of these results, the study relied on one team and only two matches, and the pause periods during the two matches provided the players with a greater opportunity to obtain fluids and carbohydrates, which limits the possibility of generalizing the results to the rest of the different teams, tournaments and competitions.
Players’ energy needs
The energy needs of soccer players range between about 2,900 calories per day for goalkeepers and about 3,500 calories for field players in other positions. Commitment to these needs, whether during the match season or the preparation period, helps maintain the level of physical performance and achieve better results on the field.
However, statistics indicate that a large number of players do not obtain their adequate needs from energy sources, and some of them may resort to eating large amounts of food during a short period, which may lead to an increase in the accumulation of fat in the body, which negatively affects performance and the ability to withstand throughout 90 minutes.
Therefore, it is recommended to regularly rely on foods rich in carbohydrates, as they are one of the most important sources of energy for players, at a rate ranging between 6 and 8 grams per kilogram of body weight per day, with the aim of supporting glycogen stores throughout the season, taking into account the differences between players according to their positions, whether in defense, midfield, or attack.
Proteins and fats
Proteins are one of the essential nutrients for football players, as they contribute to building muscles, maintaining muscle mass, accelerating the recovery process after matches and training, and restoring the ability to perform high physical efforts.
The recommendations indicate that the player needs about 1.6 to 2.2 grams of protein per kilogram of body weight daily, whether through diet or nutritional supplements when needed, provided that this is in accordance with the directions of the specialists supervising the team’s health and fitness.
As for fats, they should not be overlooked in the players’ diet, as they are an important element in producing energy and supporting body functions, but they must be consumed within healthy limits.
The guidelines recommend that fats represent between 20 and 35% of total daily energy, with saturated fats not exceeding 10%, due to their association with negative health effects when consumed in excess.
Vitamins and minerals
Football players are among the groups at risk of deficiencies in some essential vitamins and minerals, as a result of high physical effort, increased sweating, and the body’s constant need for elements that help it produce energy and regulate vital processes.
Therefore, it is recommended to obtain these elements from their natural sources as much as possible, or through nutritional supplements when needed, but under the supervision of specialists, so that there is no deficiency that affects performance or an excess that causes health problems.
