Nutrition Rules For Fueling Top Football Players In The World

Eat minimally processed foods. Limit foods with added sugar, trans fats and saturated fat.
Eat a rainbow. Choose a variety of fruits and vegetables.
Choose lean proteins. Have lean protein with each meal.
Choose healthy fats. Include healthy fats such as olive oil, flaxseed, fish, avocados, nuts and seeds.
Choose Whole-Grain Carbohydrates. Whole grains are rich in fiber and nutrients that fuel your body.
Eat breakfast every day. “Break the fast” and kick-start your metabolism with protein, carbohydrates and fluids.
Fuel for your training. Don’t skip meals.
Stay hydrated. Dehydration equals decreased performance! Women
should drink approximately 2.7 liters of
fluid a day, and men should drink approximately 3.7 liters of fluid
and/or sports drink a day.
Recover. Have a recovery drink with a 4-1
ratio of carbohydrate to protein within 30 minutes of exercise.
Eat a balanced meal within two hours.
Sleep.
Get six to eight hours every night to ensure proper recovery.