UEFA Statement

This approach is often described as carbohydrate periodisation.

It does not mean deliberately under-fuelling every low-load day. Players still need enough energy and nutrients to support recovery, health and normal physiological function.

Why periodise carbohydrate?

• It aligns dietary intake with changing exercise demands.

• It helps ensure carbohydrate is available for important sessions and matches.

• It can reduce unnecessary rigidity in meal planning.

• It allows players to adjust intake around individual training schedules.

3.2 Protein across the day

Protein supports muscle protein synthesis, tissue repair and training adaptation.

Practical principles:

• Include protein-containing foods at regular meals.

• Distribute intake across the day rather than consuming most of it in one meal.

• Include protein after demanding training sessions.

• Use a variety of sources to support essential amino acid intake.

• Ensure total daily protein intake is adequate.

A common starting point for exercising adults is around 1.6–2.2 g/kg body mass per day, adjusted for training, total energy intake, goals and individual circumstances.

3.3 Dietary fat

Fat contributes to:

• Energy intake.

• Cell membrane structure.

• Essential fatty acid intake.

• Absorption of fat-soluble vitamins.

• Normal physiological function.

Avoid unnecessarily low fat intake, particularly when players are trying to manage body composition. Instead, prioritise appropriate amounts and sources within a balanced diet.

3.4 Hydration

• Dehydration can increase cardiovascular strain and impair thermoregulation.

• Effects on performance depend on the magnitude of fluid loss, the environment and the nature of the exercise.

• Individual sweat rates vary considerably.

• Fluid plans should reflect sweat losses, training duration, weather and access to fluids.

A common starting point is approximately 5–7 ml fluid/kg body mass around four hours before exercise, with further intake considered according to urine output, thirst and the time available.

After exercise, fluid replacement should account for remaining recovery time and sweat losses. Sodium may be useful when sweat losses are high or recovery time is short.

Avoid forcing excessive fluid intake. Overdrinking can also be harmful, including through exercise-associated hyponatraemia.

4. Body composition in football

4.1 Why assess body composition?

Body composition can provide useful information about an athlete’s physical characteristics and changes over time. However, it should be assessed only when there is a clear purpose.

Potential reasons include:

• Understanding changes in fat mass and fat-free mass.

• Supporting rehabilitation and return to performance.

• Monitoring growth and maturation in academy players.

• Investigating potential under-fuelling or health concerns.

• Informing an individualised nutrition strategy where appropriate.

There is no universal ideal

• There is no single body mass or body fat percentage that is optimal for every footballer.

• Positional demands may influence physical characteristics, but position alone does not determine an individual’s ideal body composition.

• Body composition should be interpreted alongside performance, health, training demands and individual history.

• A lower body fat percentage is not automatically associated with better performance.

• Excessive emphasis on body composition can contribute to body dissatisfaction, restrictive eating and low energy availability.

4.2 Measurement methods

Common methods include:

• Skinfold measurements.

• DXA.

• Bioelectrical impedance analysis (BIA).

• Body mass and other anthropometric measures.

Each method has limitations. Results may differ because of measurement error, hydration, glycogen status, equipment and prediction equations.

Practical recommendations

• Use a consistent method and standardised testing conditions when monitoring change.

• Consider whether the information will actually inform a decision.

• Avoid over-interpreting small changes that may fall within measurement error.

• Use body composition data alongside performance, dietary intake, recovery and health information.

• Ensure that the process is confidential, respectful and appropriate for the player’s age and psychological wellbeing.

Academy application

For younger players, growth and maturation can change body mass, lean tissue and fat mass independently of nutrition interventions. Monitoring should therefore consider developmental stage and avoid treating normal growth as a problem requiring correction.

Key takeaway: Body composition is one piece of information, not a standalone measure of football potential or health.

5. Nutrition in stressful environments and during travel

Footballers may travel frequently, experience disrupted routines and compete in unfamiliar climates. These factors can affect dietary intake, hydration, sleep and recovery.

5.1 Travel-related challenges

Common challenges include:

• Limited access to familiar foods.

• Delays and changes to meal timing.

• Reduced opportunities to eat during travel.

• Disrupted sleep and daily routines.

• Dehydration during long journeys.

• Increased exposure to pathogens in crowded environments.

• Changes in temperature, humidity and altitude.

Practical strategies

• Plan meals and snacks before departure.

• Carry suitable food when access to appropriate meals is uncertain.

• Maintain regular opportunities to eat and drink.

• Choose familiar foods before competition.

• Ensure sufficient carbohydrate availability around training and matches.

• Consider local food hygiene and safe drinking water.

• Allow time for recovery and sleep following travel.

5.2 Jet lag and time-zone changes

Travel across time zones can disrupt circadian rhythms, sleep and appetite.

Potential consequences include:

• Reduced sleep quality.

• Daytime fatigue.

• Changes in hunger and meal timing.

• Reduced alertness and perceived readiness.

• Difficulty coordinating nutrition with local training and competition times.

Practical management may include gradually adjusting sleep and meal timing before departure where feasible, following the destination’s schedule and planning carbohydrate, fluid and meal intake around the new routine.

Nutrition is one component of jet-lag management; it cannot replace appropriate sleep planning.

5.3 Heat and humidity

Hot conditions increase the importance of managing fluid losses and thermoregulation.

• Sweat rates may increase substantially in hot or humid environments.

• Individual sweat rates and sodium losses vary.

• Fluid and sodium replacement should reflect the athlete’s needs and the environmental conditions.

• Training and competition plans may need to be adapted to reduce heat-related risk.

• Players should practise their hydration strategy before competition.

5.4 Cold environments and altitude

• Cold conditions can reduce thirst despite continued fluid losses.

• Clothing, travel and access to drinks can influence hydration.

• At altitude, physiological demands may change, particularly during acclimatisation.

• Travel and environmental changes may also affect appetite and food availability.

Key takeaway: Travel nutrition should be planned in advance. Relying on whatever food happens to be available can make it harder to meet energy, carbohydrate and hydration needs.

6. Cultural diversity and dietary considerations

Elite football involves players with different cultural backgrounds, religious practices, food preferences and dietary patterns.

6.1 Individualising food provision

Nutrition plans should consider:

• Religious practices.

• Cultural food preferences.

• Vegetarian and vegan diets.

• Food allergies and intolerances.

• Ethical choices.

• Food availability and familiarity.

• Budget and cooking facilities.

The aim is not to replace an athlete’s usual diet unnecessarily, but to help them meet their requirements within their preferences and circumstances.

Plant-based diets

Plant-based diets can support athletic performance when planned appropriately.

Consider:

• Total energy intake.

• Protein quantity and quality.

• Essential amino acid intake.

• Iron.

• Vitamin B12, particularly in vegan diets.

• Calcium and vitamin D.

• Zinc and iodine.

• Omega-3 fatty acids.

Useful protein sources may include soy foods, beans, lentils, chickpeas, peas, nuts, seeds and suitable fortified products. A varied selection of protein sources helps provide essential amino acids.

6.2 Ramadan and fasting

Ramadan may involve fasting from dawn until sunset, with food and fluid intake restricted during daylight hours.

Potential challenges include:

• Reduced opportunities to eat and drink.

• Changes in sleep timing and duration.

• Altered meal patterns.

• Difficulty meeting total energy and carbohydrate requirements.

• Changes in perceived fatigue and recovery.

Responses differ between individuals and depend on factors such as fasting duration, climate, training schedule, sleep and total nutritional intake.

Practical strategies

• Plan nutrient-dense meals and snacks between sunset and dawn.

• Prioritise adequate total energy and protein intake.

• Include carbohydrate-rich foods to support training and match performance.

• Plan fluid intake across the available non-fasting period.

• Consider sodium-containing foods or drinks where appropriate to replace sweat losses.

• Monitor sleep and recovery.

• Where possible, coordinate training times and loads with the athlete’s circumstances.

• Individualise support rather than assuming every fasting player will respond in the same way.

Academy application: A fasting scholar may need closer coordination between the nutrition, coaching, medical and education teams so that training demands, sleep and opportunities to eat are considered together.

7. Dietary supplements in football

The statement emphasises a food-first approach and the need to be cautious about supplements.

7.1 Why consider a supplement?

A supplement may be considered when:

• There is a diagnosed or strongly suspected nutrient deficiency.

• Normal food intake cannot meet a particular need in the circumstances.

• There is good evidence that a specific supplement can improve a relevant performance outcome.

• A practical situation makes a supplement useful, such as transporting carbohydrate during prolonged exercise.

Supplements should not be used simply because they are popular or because an athlete assumes that more is better.

7.2 Evidence and risk

Before recommending a supplement, consider:

1. Evidence: Is there convincing evidence of benefit for this outcome and this type of athlete?

2. Effectiveness: Is the likely benefit meaningful in the player’s context?

3. Safety: Are there potential side effects, interactions or contraindications?

4. Quality: Is the product accurately labelled and independently tested?

5. Legality: Could the ingredient or product breach anti-doping rules?

6. Necessity: Could the same goal be achieved through food or another intervention?

Supplements with established or context-specific uses

• Creatine monohydrate: can support repeated high-intensity exercise, strength training and gains in lean mass in appropriate populations.

• Caffeine: can improve aspects of exercise performance and alertness, but effects and side effects vary. Sleep disruption, anxiety and individual tolerance require consideration.

• Dietary nitrate: may benefit some exercise outcomes, but effects depend on the activity, dose, individual response and other factors.

• Beta-alanine: may benefit certain high-intensity efforts involving substantial anaerobic contribution, but it is not a universal performance enhancer.

• Vitamin D and iron: supplementation may be appropriate when deficiency or an increased clinical risk has been identified. These should not be prescribed indiscriminately.

• Sports drinks, gels and recovery products: may be useful for practical delivery of carbohydrate, fluid or protein when ordinary food is inconvenient.

The usefulness of any supplement depends on the intended outcome, evidence, athlete and context.

7.3 Supplement contamination and anti-doping

• Some products contain undeclared ingredients or contaminants.

• A product being sold legally does not guarantee that it is free from prohibited substances.

• Athletes are responsible for substances found in their samples under anti-doping rules.

• Independent batch-testing programmes can reduce risk but cannot eliminate it.

• Check relevant anti-doping information before use and retain product and batch details.

In practice, use recognised resources such as Global DRO⁠ to check medication status and Informed Sport⁠ to identify products that have undergone batch testing.

Academy application

For youth players, the priority should usually be education, adequate energy intake, meal quality, hydration and recovery habits. Supplement use requires particular caution because young athletes may be more vulnerable to inappropriate marketing, poor-quality products and unnecessary use.

Key takeaway: A supplement should solve a clearly identified problem. It should not replace a sound diet, appropriate training or adequate recovery.

8. Nutrition during injury rehabilitation

Injury rehabilitation creates a nutritional challenge: physical activity may decrease, but the body still needs energy and nutrients to repair tissue and preserve muscle.

8.1 Energy intake

• Energy expenditure may decrease when normal training stops, but energy requirements do not necessarily fall in direct proportion to activity.

• Injury, inflammation and tissue repair contribute to the body’s demands.

• Excessive energy restriction can impair recovery and increase the risk of muscle loss.

• Energy intake should be reviewed as the athlete progresses through rehabilitation.

The objective is to provide sufficient energy for recovery while accounting for changes in training and activity.

8.2 Protein and muscle preservation

• Muscle protein synthesis may decrease during immobilisation and reduced mechanical loading.

• Adequate protein provides amino acids for muscle maintenance and tissue repair.

• Distributing protein across meals and snacks can help support muscle protein synthesis throughout the day.

• Protein intake should be considered alongside total energy intake and rehabilitation exercise.

A practical starting point for many injured athletes is around 1.6–2.2 g protein/kg body mass/day, although requirements should be individualised.

8.3 Micronutrients and tissue repair

Nutrients relevant to normal tissue function include:

• Vitamin C: contributes to collagen formation.

• Vitamin D and calcium: support bone health.

• Iron: supports oxygen transport and normal physiological function.

• Zinc: contributes to normal immune function and tissue repair.

Correcting a deficiency may be important, but excessive supplementation does not necessarily accelerate healing.

8.4 Carbohydrate and dietary fat

• Carbohydrate intake should reflect the demands of rehabilitation and any remaining training.

• Dietary fat provides energy and essential fatty acids and supports normal physiological function.

• Neither should be unnecessarily restricted simply because the athlete is injured.

8.5 Practical rehabilitation principles

1. Assess the injury, anticipated rehabilitation period and current activity level.

2. Estimate energy requirements and review intake regularly.

3. Maintain sufficient protein and a balanced diet.

4. Identify and correct nutritional deficiencies where appropriate.

5. Coordinate nutrition with the physiotherapist and medical team.

6. Adjust intake as rehabilitation progresses and training demands increase.

Key takeaway: The aim is not simply to reduce calories during injury. Nutrition should support healing, preserve muscle and prepare the athlete for a successful return to training.

9. Nutrition for referees

Referees experience substantial physical demands during matches, including prolonged running, intermittent high-intensity efforts and repeated changes in movement.

Although the specific demands differ from those of players, many of the same sports nutrition principles apply.

9.1 Energy and carbohydrate

• Referees need sufficient energy to support training, match performance and recovery.

• Carbohydrate helps maintain glycogen availability during prolonged activity.

• Intake should reflect match duration, training load and the individual’s requirements.

• Pre-match meals should provide carbohydrate and be familiar and well tolerated.

9.2 Hydration

• Fluid losses can affect thermoregulation and cardiovascular strain.

• Requirements vary according to sweat rate, weather, clothing and match demands.

• Referees should develop individualised hydration strategies and practise them during training.

9.3 Recovery

• Post-match meals should provide carbohydrate, protein and fluid.

• Recovery planning becomes especially important when referees have several matches or training sessions within a short period.

• Travel and irregular schedules may make planned meals and portable snacks useful.

Key takeaway: Referees require nutrition strategies that reflect their physical demands, match schedules and recovery opportunities, rather than simply copying the plans used by players.

10. Nutrition for junior high-level players

Young footballers have additional nutritional requirements because they must support both athletic performance and growth.

10.1 Growth and maturation

• Energy and nutrient requirements change during childhood and adolescence.

• Growth spurts increase the demands associated with tissue development.

• Chronological age does not always reflect biological maturity.

• Training load and maturation should both be considered when assessing nutritional requirements.

10.2 Energy availability

Young players need sufficient energy for:

• Training and matches.

• Growth and development.

• Recovery and tissue repair.

• Normal hormonal and physiological function.

• Bone development and general health.

Insufficient energy intake may compromise growth, bone health, recovery and performance.

10.3 Macronutrients

Carbohydrate

• Supports training and match performance.

• Helps replenish muscle glycogen.

• Intake should reflect training intensity, duration and match frequency.

Protein

• Supports growth, muscle repair and adaptation.

• Should be provided through regular meals and snacks.

• A varied diet can provide the essential amino acids required for growth and recovery.

Dietary fat

• Supports energy intake, essential fatty acid requirements and normal physiological development.

• Excessively restrictive diets can make it difficult for young athletes to meet their energy needs.

10.4 Micronutrients

Particular consideration should be given to:

• Calcium and vitamin D: important for bone development.

• Iron: supports oxygen transport and normal growth.

• Other vitamins and minerals: required for normal physiological function and should be supplied through an adequate, varied diet.

Supplementation should be based on a clear rationale and appropriate professional guidance.

10.5 Hydration

• Young players need opportunities to drink before, during and after training.

• Hydration strategies should consider the weather, session duration and individual needs.

• Coaches should ensure that access to fluids is practical and encouraged.

10.6 Education and the environment

• Nutrition education should be appropriate to the player’s age and understanding.

• Parents, carers and host families may influence food availability and meal routines.

• Club catering and travel arrangements should support suitable food choices.

• Education should focus on practical skills, including meal planning, food preparation and recovery habits.

Monitoring young athletes

Periodic assessment can help identify changing nutritional needs as players grow and their training demands increase.

However:

• Assessments should have a clear purpose.

• Results should be interpreted in the context of growth and maturation.

• Body composition should not be used in isolation to judge potential or health.

• The approach should protect the player’s physical and psychological wellbeing.

Key takeaway: Junior players need nutrition that supports performance without compromising growth, maturation or long-term health.

11. Applying the statement in an academy football environment

The UEFA statement is particularly useful because it connects nutritional evidence with the practical demands of football. The principles can be applied across different academy age groups, with the level of detail and support adapted to each player’s needs.

Key lessons for a football nutrition practitioner

1. Individualisation is essential. Recommendations should reflect the player, their training demands and their wider circumstances.

2. Carbohydrate availability matters. Football involves repeated high-intensity activity, making appropriate glycogen availability and fuelling important.

3. Recovery is a process. Carbohydrate, protein, fluid and sufficient total energy all contribute to recovery.

4. Body composition requires context. There is no universal ideal body mass or body fat percentage for footballers.

5. Health comes before short-term targets. Growth, bone health, immune function and energy availability must be considered alongside performance.

6. Food first, supplements selectively. Supplements may have a role, but they require careful assessment of evidence, safety and contamination risk.

7. The environment influences behaviour. Food access, travel, culture, education and daily schedules can determine whether a nutrition plan is practical.

8. Young players need age-appropriate support. Nutrition strategies should support development as well as athletic performance.

9. Rehabilitation requires continued nutritional support. Reduced training does not eliminate the need for energy and nutrients.

10. Evidence must be translated into practice. The best strategy is one that is scientifically defensible, feasible and sustainable for the individual player.