Fuel

Eat like it matters

Nutrition is the difference between fading on 70 minutes and running the game out. These are the numbers professional footballers actually work to.

Your daily targets

Set your bodyweight and this week's training load. Carbohydrate scales with load; protein stays high to protect muscle through a congested week.

Bodyweight (kg)

Training load

2952

Calories

144g

Protein

432g

Carbs

72g

Fats

2.5L

Fluid

Guidance only, not medical or dietetic advice. Speak to a registered dietitian before making major dietary changes, especially under 18.

MD-1

6–8g/kg carbohydrate across the day. Familiar foods only. Hydrate steadily, finish with 500ml before bed.

MD 3–4h

2–3g/kg carbs, moderate lean protein, low fat and low fibre. Pasta, rice, chicken, white bread and honey all work.

MD 60min

30–60g fast carbs: banana, sports drink or a gel. 5–7ml/kg fluid with electrolytes if it's hot.

Half time

30g carbs plus 300–500ml fluid. A carbohydrate mouth rinse alone lifts late-game sprint output.

MD +30min

1.2g/kg carbs plus 0.4g/kg protein. Milk-based drinks tick both boxes and rehydrate at the same time.

MD +1

Protein every 3–4 hours, 2g/kg total. Colourful plants for polyphenols. Sleep is the biggest recovery lever you own.

Half the plate carbohydrate, a palm of protein, a fist of vegetables, a thumb of fat. Add fruit and a milk drink.

A third carbohydrate, a palm and a half of protein, two fists of vegetables. Keep protein high even when carbs drop.

3000–4000 IU vitamin D in winter, iron checked annually if you're female or vegetarian, and creatine 3–5g daily from 18+.

The AI coach writes daily fuelling into every session of your seven-day plan.