Fuelling Greatness: Unveiling the Secrets of a Premier League Player's Diet

The Premier League is a dazzling display of athleticism, skill, and unwavering determination. While we are often left marvel at the breath-taking goals and skills, and jaw-dropping saves, it is easy to forget that the engine behind these extraordinary performances is the athlete's diet.

Why Diet Matters More Than You Think

A Premier League player's diet is not just about nourishment; it's a finely tuned system that propels them to peak physical condition, and gives them the edge that they need to shine on the pitch. On average, Premier League players are reported to consume 3790 kcal on a match day and 2960 kcal on a training day, so it is vital that they pack as many nutrients as possible into each of their meals to support their lifestyle and performance.  
In this blog we explore the key details of a Premier League player’s diet and enable you to determine if you think you could follow a professional player’s diet.

The Main Fuel for Match Day

The most important part of a Premier League player’s diet is carbohydrates which should make up 60-65% of everything they eat. The consumption of complex carbohydrates, such as whole grains, rice pasta and potatoes, is vital even on days with lower levels of activity, such as recovery days, because carbohydrates are broken down in the body and stored in the muscles and the liver in the form of glycogen. These glycogen reservoirs serve as a critical energy reserve during periods of high-intensity exercise like a match.  
A different form of carbohydrate is much more important as a Premier League player approaches kick-off: easily digestible carbohydrates. These come in the form of simple carbohydrates like white rice/pasta, fruits (fresh or dried), or energy gels and energy drinks. These are significant because the player requires a quick supply of energy without causing any digestive discomfort.

Building and Repairing Muscles

Protein is another nutrient that is very important for a Premier League player’s diet. It is essential for repairing and rebuilding muscle tissue between the intense physical demands of training sessions and matches, and is also very important for injury prevention. This allows the player to recover quicker, reduce soreness and improve subsequent performance. Existing research suggests that the optimal amount of protein intake for a Premier League player is in the region of 1.3-1.8 grams per kilogram of body weight, so for an 80kg footballer, they would need to consume approximately 128 grams of protein each day – this equates to roughly 12-15% of energy intake being protein.

The Good Fats

Healthy fats are also important in a Premier League player’s diet and should make up approximately 30% of their energy intake. With the nature of a football match ranging between lots of aerobic and anaerobic activities, these healthy fats, from foods such as nuts, seeds, and avocados, are important in providing another energy source alongside carbohydrates, with a more long-lasting, oxygen-based focus that can be very beneficial towards the end of the match when glycogen stores are running low.

Healthy fats are also very important in post-match nutrition and recovery between intense activities, because they aid in the absorption of fat-soluble vitamins (A, D, E, and K) which support muscle recovery, immune function, joint health, and overall well-being.

The Importance of Hydration

Hydration is critically important for Premier League players due to its direct impact on performance, health, and overall well-being.  It is important that players keep hydrated so that their performance isn’t hindered by dehydration through its impacts on physical and cognitive function, and risk of injury. Hydration allows players to stay physically and mentally sharp, maintain a high level of decision-making abilities, and reduce the risk of muscle cramps and injuries such as strains and sprains.

Hydration is also essential for post-match and post-training recovery, because it helps replenish lost fluids and electrolytes, reducing muscle soreness and aiding in the repair of muscle tissue.

A Sample Diet for a Premier League Player: