The Fuel the Pro's use to make a difference!

Getting the 1% extra edge as a sportsperson can be the difference between being selected or excelling for a team or not. You are a good player; you have skill, speed, strength, game awareness. What's another way you can improve? Supporting your body's performance for it to be at consistent peak level is one focus area. 

The nutrition or fuel you put into your body, just like a formula one sports car, needs to be the very best. Don't accept anything less. World No.1 driver Verstappen of Red Bull wouldn't accept a slower car because of lesser fuel; Neither should you with your body.      

At the elite football clubs, nutrition is key. Dedicated resources are employed to monitor and manage the individual players food and drink intake. Imagine that, your own personal chef and meal plan. 

Let's take a look at two of the greatest players of all time. If you want to be the best, there is arguably no better measure than these gentlemen.   

Lionel Messi's Nutrition Plan 

Early in his career, Messi faced muscle injuries, which led him to reevaluate his diet. Under the guidance of nutritionist Giuliano Poser and coach Pep Guardiola, he adopted a more disciplined approach, emphasizing:  

• Hydration: Prioritizing water intake to maintain optimal performance.  

• Healthy Fats and Whole Grains: Incorporating quality olive oil and whole grains into meals.  

• Fresh Produce: Consuming ample fresh fruits and vegetables.  

• Nuts and Seeds: Adding these for their nutritional benefits.  

Messi reduced his intake of sugar, refined flours, and red meats, focusing instead on lean proteins like fish and chicken. This shift not only improved his physical health but also enhanced his on-field performance.  

Cristiano Ronaldo's Nutrition Plan 

Renowned for his exceptional fitness, Ronaldo adheres to a strict diet comprising: 

• Lean Proteins: Regular consumption of fish (such as tuna, swordfish, and cod), chicken, and egg whites to support muscle repair and growth. Routines 

• Whole Grains: Inclusion of brown rice, quinoa, and whole-wheat products for sustained energy.  

• Fresh Produce: Emphasis on fresh fruits and vegetables for essential nutrients.  

• Healthy Fats: Incorporation of foods like avocado for beneficial fats.  

Ronaldo typically eats six smaller meals a day, spaced every 3 to 4 hours, to maintain steady energy levels and support metabolism. He avoids sugary foods and prioritizes hydration, often choosing water and natural juices over carbonated drinks.  

His disciplined approach extends beyond personal habits; former teammates have noted his influence on their dietary choices, with some adopting healthier eating patterns inspired by his example.  

Pro Tips from Top Clubs 

• Individualized Plans: Each player’s intake is personalized based on position, body composition, goals, and playing time. 

• Body Composition Tracking: Clubs like Bayern Munich do regular DEXA scans and skinfolds. 

• No Junk: Strict bans on sugary drinks, processed foods, and fast food. 

• Chef-Supported: Clubs have on-site chefs and dietitians to prepare all meals. 

• Supplements are Scientific: Creatine, vitamin D, iron, and beetroot juice may be used based on testing. 

What does a typical nutrition plan look like at an elite football club  

A Weekly Nutrition Routine: Young Pro at an Elite Club 

🗓️ Monday – Recovery & Rebuild (Post-Match or Light Training) 

• Focus: Rehydration, muscle repair, and inflammation control. 

• Meals: 

• Breakfast: High-protein smoothie with oats, berries, whey, and flaxseed. 

• Lunch: Grilled chicken with quinoa, spinach, and avocado. 

• Dinner: Salmon with sweet potato, steamed veg. 

• Snacks: Yogurt, nuts, fruit; tart cherry juice for recovery. 

• Supplements: Omega-3s, magnesium, collagen. 

🗓️ Tuesday – High-Intensity Training 

• Focus: Fueling up and optimizing energy availability. 

• Carbs: Increased intake to support glycogen demands. 

• Meals: 

• Breakfast: Eggs on whole-grain toast + banana + orange juice. 

• Lunch: Pasta with lean mince or turkey, salad. 

• Dinner: Chicken stir-fry with brown rice. 

• Pre-Training: Sports drink or banana. 

• Post-Training: Recovery shake (carbs + protein). 

🗓️ Wednesday – Moderate Training / Tactical Work 

• Focus: Maintain energy without overloading. 

• Meals: Balanced macronutrient intake. 

• Example: Tuna sandwich + veg soup + fruit. 

• Hydration: Monitored closely; often includes electrolytes. 

🗓️ Thursday – High-Load Day (Game Simulation or Intense Training) 

• Focus: Maximize fuel stores before potential match. 

• Meals: Carb-heavy but still clean. 

• Pancakes with berries in the morning. 

• Chicken burrito bowl with rice, beans, and guac at lunch. 

• High-carb dinner like risotto or spaghetti with lean meatballs. 

🗓️ Friday – Pre-Match Day 

• Focus: Topping up glycogen, easy-to-digest meals. 

• Avoid: High-fat, high-fiber, spicy foods. 

• Meals: 

• Breakfast: White toast with honey + eggs. 

• Lunch: Plain pasta with tomato sauce and chicken. 

• Dinner: Basmati rice with white fish, steamed carrots. 

• Snacks: Rice cakes, smoothies, isotonic drinks. 

• Hydration: Measured to ensure optimal levels before match. 

🗓️ Saturday – Match Day 

• Focus: Light, carb-rich, and timed meals. 

• 3–4 hours pre-game: Pasta + chicken or turkey. 

• 1–2 hours pre-game: Banana, sports bar or shake. 

• During match: Water, isotonic drinks, gels (if needed). 

• Post-match: 20–30g protein + 50–100g carbs recovery shake ASAP. 

• Evening: Balanced meal—steak and potatoes or chicken wrap. 

🗓️ Sunday – Light Recovery / Rest 

• Focus: Replenish, anti-inflammatory foods. 

• Meals: Moderate carbs, high protein, and colorful vegetables. 

• Example: Omelette with spinach and feta + fruit salad; Grilled salmon bowl for dinner. 

• Hydration: Herbal teas, water, electrolyte support. 

Of course, every individual is different and as stated above clubs will individualize meal plans for players. As a young player seeking to make the grade as a Pro, being aware of the importance of nutrition and its role could be that 1% that makes the difference. 

One2Pro: 

The use of video with a coach review is fantastic for honing skills and performance. In our One2Pro online coaching app, "Techniques of the Stars" are broken down step-by-step for players to follow and practice. 

Download and subscribe to work with your One2Pro coach on all 92 skills. 

Be the One!  

Aaron Tighe 

Founder, One2Pro