Protein in a footballer’s diet and its impact on performance

In the world of professional sport, nutrition plays as important a role as training itself. For a footballer, taking care of what they eat can make the difference between performing at their best or falling short of their goals. Among all the nutrients that make up the diet, protein stands out as an essential element for recovery, muscle development and injury prevention.

In this context, high-performance centres such as SIA Academy have opted to include individualized nutritional plans that place protein as a key piece in their players’ preparation.

The fundamental role of protein in football

During training and matches, the muscles suffer micro-injuries that need to be efficiently repaired. Protein provides the amino acids necessary to rebuild and strengthen muscle fibres, allowing the player to maintain an optimal physical state and successfully face the high competitive demands.

In addition to repairing muscle, that helps improve strength, increase lean mass and support recovery after each effort. In this way, it becomes a strategic nutrient in the daily life of a footballer.

Cristóbal, nutritionist at SIA Academy, explains it clearly: “Without an adequate intake, the player cannot recover properly and, in the long term, that directly affects their performance.”

How much does a footballer need?

The amount of protein a footballer should consume depends on factors such as age, body weight, training intensity and personal goals. General recommendations for athletes range between 1.6 and 2 grams per kilogram of body weight per day.

This means that a player weighing 70 kilos should consume between 112 and 140 grams daily, distributed across several meals throughout the day. The key is to spread the intake in order to optimize muscle protein synthesis and not concentrate it all in one meal.

At SIA Academy, work is carried out in a personalized way. Each player receives a nutritional plan adapted to their characteristics, ensuring their intake is sufficient and balanced.

Sources of protein in a footballer’s diet

Not all proteins are the same. In a footballer’s diet, different sources must be combined to cover the complete range of essential amino acids. The main ones include:

• Animal proteins: lean meat, chicken, turkey, fish, eggs and low-fat dairy.
• Plant proteins: legumes, soy, tofu, tempeh, nuts and seeds.
• Protein supplements: shakes or bars, used at specific times, especially after training.

Cristóbal sums it up in a practical way: “At SIA Academy we want players to learn how to eat. It’s not just about giving them a shake, but about teaching them how to integrate protein into every meal so that nutrition becomes part of their lifestyle.”

The right time to consume it

As important as the amount of protein is the timing of its intake. Consuming after training helps speed up muscle recovery, while including it at breakfast and dinner contributes to keeping regeneration active throughout the day.

Nutritionists recommend that every main meal contain a portion of quality protein, accompanied by complex carbohydrates and healthy fats. In this way, an energy balance is achieved that sustains the footballer’s performance throughout the day.

Risks of inadequate intake

An insufficient intake of protein can have negative effects on health and performance. These include muscle loss, persistent fatigue, slow recovery and a higher risk of injury.

On the other hand, an excess does not improve sports performance and can overload organs such as the liver and kidneys. That is why the role of the nutritionist is essential to adjust the diet and avoid imbalances.

The methodology of SIA Academy

At SIA Academy, nutrition is not understood as a complement, but as an essential part of training. Each player receives a dietary plan designed according to their individual needs, competition schedule and physical goals.

The work of the nutritionist is integrated with that of coaches and physiotherapists, ensuring a global approach to performance. Protein occupies a central place in these plans, not only for its recovery value but also for its role in injury prevention and strength improvement.

SIA Academy represents an example of how this aspect should be addressed, with personalized plans that integrate protein into a balanced and varied diet. As Cristóbal points out: “A player’s future is not only built on the pitch. It is also built at the table, with every food choice.”

In short, the combination of quality training and a protein-rich, well-planned diet is what allows young footballers to reach their full potential. Thanks to SIA Academy’s methodology, nutrition becomes a strategic ally so that each player can grow healthy, strong and ready to compete at the highest level.

La entrada Protein in a footballer’s diet and its impact on performance se publicó primero en International Football Academy Soccer Interaction in Spain - Academia de fútbol.