Professional athletes have to follow very strict health habits in order to perform at the top of their game, and whilst for most of us it’s not realistic to completely replicate this lifestyle, we can still take inspiration from it and learn how to be healthier in our daily life! We’re here to look at some of the different health habits so we can make small adjustments that make a big difference to our health.
Proper Nutrition
Footballers must have an exceptional diet in order to fuel their body. From gruelling workouts and training sessions to long games, diet is absolutely essential to make sure that they have enough energy to get through the sessions, that their bodies have the right foods to help them recover, and that they’re eating the right nutrients to ensure that all of their bodily functions are working properly.
Gut health is also essential to our overall health, which our diet can massively control. So, for footballers, a balance of the following food groups is essential to keeping their bodies strong and healthy. Luckily, these things are all easy to fit into our diets, as on the whole you just need to eat lean sources of protein, slow releasing carbohydrates, plenty of beans, fruit and veg, then also some healthy fats. A diet full of whole foods and fewer processed foods and sugars is always going to be a good swap!
Protein
First up, protein is so important, as it’s what our bodies utilise in order to recover. When we exercise, particularly to the extent that professional footballers do, bodies are put under duress, particularly our muscles. When they need to jump back on the pitch the next day, they need to recover quickly, which a high protein diet helps with. So, poultry, lean red meats, fish, eggs, beans, clean protein shakes and pulses will all make up a key part of a footballers diet.
Carbohydrates
In terms of energy, carbohydrates are key. When our bodies break down, they convert starch into sugars, which our bodies then turn into energy for us to utilise. So, eating slow releasing carbohydrates like brown rice, whole grain bread, brown pasta, wholegrains, oats, pulses, potatoes and vegetables are really important to help them maintain energy.
Fibre
Fibre is also key for athletes, as it helps with digestion and gut health. The body needs to be able to absorb all of the nutrients and protein as well as possible, which a strong gut can help to achieve. A diet high in fibre can also help to prevent constipation or diarrhoea and it can regulate blood sugar to provide the body with more consistent energy. Foods high in fibre include whole grains, beans and legumes, fruit and vegetables and nuts and seeds. Fruit and veg are also very important because they’re full of vitamins and minerals, to help with our overall bodily functions and also strengthen the immune system, to reduce downtime.
Healthy Fats
Last but not least, we have healthy fats, which provide the body with energy, help us to absorb vitamins and many foods high in healthy fats are also very nutrient dense. Sources of healthy fats include fatty fish like salmon, lean meats, nuts and seeds, extra virgin olive oil, avocado and flaxseed oil. Often in order to maintain muscle, athletes will need higher calorie diets, so sources of healthy fats can help to drive up the calories.
Hydration
Next up, another essential healthy habit for footballers that is really easy for us all to fit into our routines is proper hydration. The amount of water that they will be drinking will depend on the temperature and climate wherever they are training, as well as the specific type of training they’re doing, however outside of training they should be drinking around 2 litres of water, then another litre during a match or training session. This will help to keep their bodies hydrated in the short term whilst they’re training or playing, as well as to help support their recovery before and after.
No Smoking
Another key part of being healthy for athletes is not smoking or vaping. The process of inhaling anything into the lungs can significantly reduce endurance, as your body isn’t able to work at it’s full capacity, with the amount of oxygen that is able to be delivered to our muscles being reduced. Aside from the issue of endurance, the risks that come with smoking and vaping are simply too high for athletes to even think about it. Their health and performance, both short term and long term, are affected. This is also the case when it comes to non-athletes, as when we smoke or vape, we can also notice the difference in something as small as when we walk up the stairs, so cutting it out is key. Many footballers will use something like Velo to get a nicotine hit without having to inhale anything, so consider this if you’re struggling to quit.
Mobility and Flexibility Work
One thing that many of us overlook the importance of when it comes to exercise is mobility and flexibility work, which professional footballers do a lot of. They need to be extremely agile and also need to prepare their bodies as well as possible in order to prevent injury. So, even when it comes to our own gym routines, it’s so important that we’re stretching properly and working on our joint mobility. Building a strong core also helps to provide a strong base for the rest of our body which can reduce our risk of injury. So, start to incorporate mobility and flexibility work into your routine and it will reduce your risk of injury and also improve things like posture, both now and later on in life!
A Combination of Strength, Skill and Conditioning
When it comes to a footballers routine, as we mentioned, it’s unlikely that the majority of us will have the time or resources to replicate the routine of professional athletes. However, something we can take inspiration from is their combination of strength, skill and conditioning training. Throughout the week, they will be doing skill based sessions focused on football, however they will also maintain a healthy balance of weight lifting for both strength and muscular endurance, cardiovascular work, and then also conditioning.
Conditioning is all about exercises and movements that will strengthen the body as a whole and target a number of major muscle groups, so things like squat and box jumps, balance ball work, kettlebell swings, pull ups, recipe dips, thrusters and so on. So, try to get a balance of different workouts throughout the week that are not only focused on running far or lifting heavy, but about getting stronger and improving performance as a whole. You could get a fitness business mentor to help you with this!