Football Nutrition Calculator

Two days out you start loading the muscles with glycogen — the fuel that powers high-intensity sprints, recovery between efforts, and concentration late in the game. Steady carbs, solid protein and full hydration set the foundation.

The day before is when carbs matter most. Higher carb intake fills glycogen stores so you can repeat sprints, win second balls and stay sharp for 90 minutes. Keep fluids high and don't experiment with new foods.

Eaten 3–4 hours before kick-off, this meal tops up glycogen without sitting heavy. Caffeine sharpens reaction time and reduces perceived effort. Nitrates improve oxygen efficiency. Creatine supports repeated explosive efforts.

Start match day already topped up on electrolytes — include sodium with your pre-match fluids, especially in heat. See the In-Game Fuel section for full electrolyte targets and food sources.

Half-time and pitch-side fuelling keeps blood sugar stable and delays fatigue in the second half. Sodium becomes critical in heat or for heavy sweaters — it protects against cramp and maintains hydration.

Across a 90 minute match, aim for roughly 750–1500mg sodium depending on sweat rate, heat and how salty your sweat is.

Sodium is the main electrolyte lost in sweat, so this is the priority during matches. Potassium, magnesium and calcium matter too, but they're usually better covered through daily food intake rather than trying to force them during the game.

The first hour after the final whistle is the priority window. Carbs refill what you've burned, protein starts repairing muscle damage, and fluids plus electrolytes restart proper hydration.

If you've sweated heavily, include sodium with your post-match fluids rather than only drinking plain water.

A few hours later, a second proper meal continues the rebuild. Adding antioxidant-rich fruit and veg helps manage the inflammation and oxidative stress from 90 minutes of contact and sprinting — so you bounce back faster.

How To Use This

These targets give you a practical structure for fuelling the 48 hours before a match and recovering properly afterwards. The personalised numbers are based on your bodyweight. The food examples are reference portions to help you visualise what different amounts of protein, carbs, fats, fluids and supplements actually look like.

This is general sports nutrition guidance, not medical advice. If you have medical conditions, allergies, disordered eating history or supplement concerns, speak to a qualified professional.