How many calories will be burned by professional footballers and what must not be missing in their diet?
Many of you are definitely doing different team sports. These are quite demanding on the energy requirements of our body. Information on daily energy expenditure is important because it sets a goal for daily calorie intake within a diet. Today we will look at professional footballers from the Dutch and English Premier Leagues, as well as young people under 18. We will also outline their diet and UEFA's recommendations so that your performance is going in the right direction.
If you are a football player (or do other team sports calmly), you are definitely wondering how to eat as efficiently as possible so that your performance increases. To answer this question, it is necessary to perceive the overall context of sport. Before you can deal with how much carbohydrate to eat or how much protein and fat to eat, you need to have an idea of your energy expenditure (EE) as such. Why? Because, adequate energy intake is necessary not only to cover the energy intensity of matches and training, but also to maintain optimal immune function and reduce the risk of injury. Three studies have dealt with this issue, which we will approach today.
What were we based on in energy expenditure (EE)?
The observational study addressed energy expenditure (EE) as well as income (EI) for 14 days with a representative group of professional footballers operating in the Dutch Premier League (Eredivisie). A total of 41 footballers participated in the study, while the physical parameters were on average - 23 years, 182 cm, 77.6 kg (11.6% BF). Only on the edge - the goalkeepers were the heaviest (89 kg). The players underwent the so-called the doubly labeled water method (DLW), which is the gold standard for determining energy expenditure (Note 1). Repeated face-to-face 24-hour recalls were chosen to determine their energy intake. This means that the researchers sat down with them to go over what they ate on a given day (training, non-training, wrestling).
As I have already written, a period of 14 days was followed. During this time, the players played 2.3 ± 0.5 matches, participated in 8.7 ± 1.0 training and had 3.1 ± 1.0 days of rest. To give you a better idea, the workouts lasted an average of 78 minutes, in which they ran about 5.5 km. But during the 90-minute match, the average was over 10 km! So no training deployment from Horná-Dolná, but a really demanding training cycle!
The mean daily EE during the study period was 3285 ± 354 kcal (13.8 ± 1.5 MJ), while their mean daily EI was around 2658 ± 693 kcal (11.1 ± 2.9 MJ). Given that the players' body weight did not change in 14 days (day 1: 77.6 ± 8.1 kg, day 15: 77.6 ± 8.0 kg;), the difference between EE and EI represents a classic underestimation of their income. . They simply didn't tell the researchers everything. Overall, therefore, they underestimated their intake by 18 ± 15% Kcal. In a similar survey from 2017, they found similar EEs in English Premier League (EPL) players. It was around 3566 ± 585 kcal for 5 workouts and 2 matches per week.
When researchers considered the body weight of individual players, they found that the daily EE was lowest in goalkeepers (37.6 ± 2.9 kcal / kg body weight) and highest in midfielders (44.4 ± 3.2 kcal / kg body weight). . That probably didn't surprise us, we know who runs the most, don't we? The average value of physical activity, the so-called PAL, was set at 1.75 for all. In practice, this means that these players need to energetically cover 1.75 times their basal metabolism. It is interesting to note that daily EE correlated well with body weight, but even better with LBM = body weight after subtracting body fat. This means that when we know (exactly) how much fat a player is wearing, we can also determine his energy requirements a little more precisely. For example - a nearly 90 kg goalkeeper wearing 12.5% fat would need 3375 Kcal / day for such a deployment.
And how are the young footballers?
In this study, the authors sought to determine the energy expenditure of academic footballers (under 18) in the EPL. A total of 24 young footballers were included, divided evenly into three groups - 12/13 year olds, 15 year olds and 18 year olds. They followed them for 14 days using DLW technology, recorded food with photos and also used GPS.
What did they come up with?
Players in the under-18 group had a higher RMR (2236 ± 93 kcal / day) and their total energy expenditure, abbreviated TEE (3586 ± 487 kcal / day; range: 2542-5172 kcal / day) than their younger teammates. Those in the group up to 15 had a higher RMR (2023 ± 162 kcal / day) and TEE (3029 ± 262 kcal / day; TEE range: 2738-3726 kcal / day) than players in the group 12/13 years (RMR 1892 ± 211 and TEE 2859 ± 265 kcal / day; TEE range: 2275-3903 kcal / day). Fat-free weight (FFM) was highest in the oldest players (U18: 57.2 ± 6.1 kg> U15: 42.9 ± 5.8 kg> U12 / 13: 31.1 ± 3.5 kg). Logically, these values should not surprise us. Heavier, in this case even older footballers have a higher BMR and burn more calories during training. In other words, they will need more calories.
When we look at their caloric intake, again players under the age of 18 (3180 ± 279 kcal / day) ate the most, followed by those under the age of 15 (2821 ± 338 kcal / day) and under the age of 12/13 (2659 ± 187 kcal / day) . The taste grows with age! In addition to interesting numbers, you may notice that there are large ranges for both spending but also calorie intake. This strongly suggests that in the case of young players (under 18 who take football seriously), energy intake needs to be strictly individualized to the intensity of training. With increasing age, their energy availability had a declining trend, which can be problematic for optimal growth.
It is also interesting to follow the eating habits of adult players:
Periodization of caloric intake - It turned out that the players of the Dutch Eredivisia received around 2640 Kcal on the training day, 2510 Kcal on the non-training day and ate the most on the day of the match, over 3100 Kcal. Similar differences were noted for EPL players, receiving 3,800 kcal on match days and 2,950 kcal on training days.
Protein was not so bad - the average protein intake of Dutch Eredivisie players was 1.7 g / kg TH. However, the protein distribution was less ideal. As many as 56% of players did not follow the recommendation to consume at least 20 g of protein for breakfast. Even EPL players were like some bodybuilders, over 2.5 g / kg TH a day! Over the last decade, much more attention seems to have been paid to protein intake in football. And how are you? Are you already wet? Have at least protein for those cornflakes with milk!
Carbohydrates also had elements of periodization - Dutch Eredivisia players received something around 300 g / day during training and non-training days, while on the day of the match their intake approached 400 g / day. The question is whether this is a sufficient amount. Data from EPL players also indicated that the most problematic was sufficient carbohydrate intake. Especially in the days before the match and during post-match (recovery) days. If a footballer is to invest the remaining calories somewhere, he should do so in the form of carbohydrates.
You may also be interested in water intake - it was highest on the days of the match (4.4 ± 1.7 l), then on the training day (3.6 ± 1.1 l) and finally on the rest day (2.7 ± 0.9 l). ) L) slightly lower.
What does UEFA say in this regard?
Nutrition plays an important role in optimizing the performance of elite players during training and playing matches, or in maintaining their overall health throughout the season. Demands on players are rising significantly, which is reflected in the higher training and match load (Note 2). Therefore, it is necessary for players to have not only an adequate energy intake, but above all a sufficient intake of carbohydrates and fluids (Note 3).
Boarding on the day of the match
Before the match - Carbohydrate intake is key. Players are advised to eat at a level of 6-8 g / kg TH, while 3-4 hours before the match it is desirable to consume food rich in carbohydrates (1-3 g / kg TH). Pre-match meals should be easily digested to reduce the risk of gastrointestinal problems (eg reflux, discomfort). Such food should allow players to "feel better". Therefore, it is necessary to apply an element of flexible diet for players, not only a rigid fulfillment of carbohydrate intake (eg flakes vs. chocapic). Players should not miss enough hydration. It is recommended to take 5-7 ml / kg TH 2-4 hours before excavation. Urine should be a soft white-yellow color.
During the match - Sufficient intake of carbohydrates and fluids are crucial during the match. Therefore, it is recommended that 3030-60 g of carbohydrates be taken in after heating and the same amount after the first half. Special sports supplements (eg carbohydrate drinks or bars) can provide an optimal way to meet this goal and at the same time minimize potential gastrointestinal problems (Note 4). As players lose a significant amount of electrolytes (especially sodium) during a match (training), players should try to drink plenty of fluids. What does it mean? That weight loss after a match should not be more than 2-3% of the weight before the match.
After the match (recovery) - The primary post-match goal is not to celebrate a possible victory but to reduce the time required for the player to fully recover. Therefore, it is absolutely essential that carbohydrates / glycogen are replenished as soon as possible. Post-match meals and snacks should focus on carbohydrate intake, ~ 1 g / kg BW / hour for 4 hours. Also, the intake of 20-25 g of high quality protein at 3-4 hour intervals (not only after the match) is important! Players should not forget about enough fluids and electrolytes.
Boarding on training days
The football season is usually divided into three phases: pre-season, season and off-season. Typically, this means that not every season the training level is the same. This, of course, affects the recommendations below, which form a general corpus.
Although we do not have specific data focused purely on training days, given the importance of muscle glycogen for preparation and recovery from wrestling, the following can be recommended. The day before the match, on the match day as well as the day after the match, increase the carbohydrate intake to 6 to 8 g / kg TH day. On other days, a daily intake in the range of 3 to 6 g / kg TH may be sufficient for sufficient energy and regeneration.
Depending on the length of the training (> 60 min) and its intensity / difficulty (possibility of running km), it is unlikely that most players will have to take in carbohydrates during training. For proteins, the general recommendations for a daily intake of 1.6-2.2 g / kg TH apply.
How would I handle it if I were a football player?
Imagine that I am an 80 kg midfielder who on average needs 3650 Kcal and 480-640g of carbohydrates. It's Sunday and I'm ahead of the match, which is supposed to be at 2:30 p.m. Total macros ⇒ 194b, 528s (195c), 88t and 28g fiber (4330 mg sodium, 2660 potassium, 2980 mg calcium)
Breakfast (8: 00-9: 00) - 5x toast, 3x eggs L, 50g ham, 50g ketchup, 50g corn and 100g pepper + 250 ml apple juice = 834 Kcal / 45b, 114s (52c), 21t and 5g fiber ( potassium 790mg, sodium 1300 mg, calcium 140 mg)
Before the match (12:00) - 500ml semi-skimmed milk + 100g chocapic + 50g blueberries + 30g protein = 764 kcal / 48b, 114s (56c), 14t and 7g fiber (potassium 880 mg, calcium 1200mg)
During the match (14: 30-17: 00) - after warming up and during the match, I choose an isotonic drink or a drink that contains carbohydrates and electrolytes. For example this 40g + 40g = 300Kcal and 70s (56c, 880 mg sodium, 320 mg calcium)
After the match (18:00) - 150g pasta + 150g lean ground beef + 1/2 sauce lidl alla bolognese + 20g parmesan = 1012 Kcal / 57b, 135s (15c), 27t and 6g fiber (1400mg sodium, 650 mg calcium)
Last meal (21:00) - 250g semi-fat cottage cheese, 300g yogurt 3.7%, 50g sponge cakes, 100g raspberries, 10g cocoa = 44p, 98c, 26f and 10 f (970 mg potassium, 450mg sodium, 670 mg calcium)
Comment - The above example is based on my subjective view of how I (as a footballer) would deal with my match day. Sources of carbohydrates are different, you can include rice, potatoes, flakes, more fruit, etc. It's up to everyone what food combinations they choose, on the one hand to fulfill the goal (their sufficient intake), to eat what they like and at the same time not to cause unnecessary discomfort. That's why I chose chocapic instead of flakes, that's why I chose pasta instead of potatoes. The flakes can fill me unbelievably, I would have to eat more than 400g of potatoes after the match in order to achieve the same amount of carbohydrates. Given that a footballer sweats during the match, even increased sodium intake will not be a problem, on the contrary, maybe some food could be salted (but this is a personal preference). Of course, it is possible to include other nutritional supplements such as creatine, electrolytes, caffeine, etc.
Conclusion
As we have found, football is a relatively energy-intensive sport. Adequate carbohydrate intake is very important. Of course, as with any activity, it depends on the intensity, length and weight of a particular person. Nutrition guidelines for team sports should be specific to the sport and the particular athlete. The basis is therefore to have an idea of their energy intensity. We were able to present these differences within age categories or specific positions. Keep in mind, however, that even if we list some numbers in the article, these are average values that may not replicate your situation. Nevertheless, the research involved higher-level players who do not play in the village league.
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