Nutrition

Vicky, your PlayerFirst nutritionist, explains what energy expenditure is and how to calculate how many calories you should be consuming.

The Football Training Day Timeline is a nutrition and hydration plan from the night before to after training. It highlights carbs before training, quick snacks an hour prior, energy drinks and water during exercise, and protein-carb meals afterward to boost performance and recovery.

This football training day meal plan supports a 68kg athlete with timed meals delivering \~3,042 kcal, 437g carbs, 145g protein, and 81g fat to fuel performance and recovery. It includes six balanced meals and snacks, plus 3L of hydration, and highlights key allergens for safety.