Nutrition pre and post training: practical examples for football

Proper dietary preparation is one of the invisible pillars of football performance, although it often does not receive the attention it deserves. Proper nutrition in modern football makes the difference between sustaining intensity for ninety minutes or running out of energy in the final stretch. Talking about pre and post training nutrition is not only about food, but about strategy, habits, and player education from an early age.

At SIA Academy we work every day so that our footballers understand that performance does not start when the whistle blows, but much earlier. We understand nutrition as a tool for holistic development, aligned with physical load, rest, and the mental growth of the player. Our approach is practical, applicable, and adapted to real football, the kind that demands hard training today and better competition tomorrow.

Before training: preparing the body

Good pre-training foods mainly aims to ensure sufficient energy and stability during the session. In football, where aerobic efforts are combined with explosive actions, arriving with adequate fuel is key to training with quality. It is not about eating excessively, but about choosing well and respecting timing.

Practical examples for a footballer who trains in the afternoon may include:

• A plate of rice or pasta with lean protein three hours before
• A piece of fruit and natural yogurt if training is closer
• Constant hydration from the morning

Good pre-training nutrition allows players to train with greater concentration, reduce the risk of injury, and sustain intensity in tactical and physical tasks.

After training: recovering and growing

Post-training nutrition is just as important, as this is when the body is most receptive to recovery. Here we seek to replenish energy, promote muscle repair, and prepare the body for the next session. Recovering well today means performing better tomorrow, especially in contexts of daily training sessions or consecutive matches.

Simple and effective examples include:

• A milk or plant-based drink smoothie with fruit
• A complete meal with carbohydrates, protein, and vegetables
• Replenishment of fluids and mineral salts

At this stage, post-training nutrition helps reduce accumulated fatigue and maintain the footballer’s physical progression throughout the season.

From our daily experience, Cristóbal, the academy’s nutritionist, sums it up like this:
“Good nutrition not only improves immediate performance, it also educates the player to take care of their career in the long term”.

Common mistakes in nutrition among young footballers

One of the most common mistakes is training on an empty stomach or with improvised meals. Poorly planned nutrition can cause energy drops, lack of concentration, and incomplete recovery. Another frequent error is neglecting food intake after training, thinking that only the session itself matters.

Cristóbal also insists on this aspect:
“We see many players who train well but recover poorly; without good nutrition, progress slows down even if the talent is there”.

At SIA Academy we insist that daily habits build the footballer, and consistency in this area makes a real difference in the medium term.

The detail that makes the difference

Nutrition applied to football should not be seen as something complicated or exclusive to high performance. With simple examples, planning, and education, any player can improve their performance. Well-understood nutrition enhances training, speeds up recovery, and protects the footballer’s health.

At SIA Academy we firmly believe that developing complete players means teaching them to train, compete, and eat with criteria. Nutrition is, without a doubt, one of those silent details that separate good players from those who go further.

La entrada Nutrition pre and post training: practical examples for football se publicó primero en International Football Academy Soccer Interaction in Spain - Academia de fútbol.