Macro Breakdown for Footballers: Protein, Carbs & Fats Made Simple
CREATED BY: The Non-League Network
Introduction
Nutrition isn’t just about calories - it’s about macros. Protein, carbohydrates, and fats each play a specific role in football performance.
Understanding how to balance them ensures you have energy for training, strength for the pitch, and recovery to avoid injuries.
Getting macros right during pre-season sets the foundation for a stronger, fitter season.
Videos
The Ultimate Nutrition Guide for Footballers
https://www.youtube.com/watch?v=ouwFzRKwl3g
What goes into a Premier League footballers' diet?
https://www.youtube.com/watch?v=Y7Wbz4PQxgU
Macronutrients For Athletes | Sports Nutrition Series Part 1
https://www.youtube.com/watch?v=zubWCxSH4uA
1. Protein = Muscle Repair
Builds and repairs muscles after training.
Sources: chicken, fish, eggs, yoghurt, beans.
Target: A portion at every meal (about the size of your hand).
2. Carbs = Energy
Your main fuel for running, sprints, and recovery.
Sources: rice, pasta, oats, potatoes, fruit.
Target: Fill half your plate on hard training days, less on light/recovery days.
3. Fats = Long-Term Support
Keeps joints, hormones, and energy levels healthy.
Sources: nuts, seeds, avocado, olive oil, oily fish.
Target: A small handful of healthy fats daily.
Quick Matchday Guide
Pre-training/match: Carbs + light protein (e.g., toast with peanut butter & banana).
Post-training/match: Carbs + protein (e.g., chicken with rice & veg, or yoghurt with fruit).
Final Tip:
Think of it like this:
Protein = recover stronger
Carbs = train and play harder
Fats = stay healthy and sharp
Get a mix of all three every day, and your body will do the rest.