Make "lite" work of your performance

All footballers should be lean and athletic if they wish to fulfil their potential. Football is an aerobically demanding game and your ability to run around for 90 minutes is essential. Any additional weight you have to carry around the pitch means your body has to work even harder to shift it - this isn't a good thing!

Everyday nutrition habits are just as important as your nutrition on match day. Consuming a low fat diet, which meets your daily calorie requirements and provides essential vitamins and minerals, will help make sure you stay in shape and make lighter work of your performances when in matters.

Cutting down your intake of foods which contain ‘empty calories' is a good place to start. This means reducing your intake of bad fats such as chocolate and crisps. These provide plenty of calories but with little added extras such as essential amino acids, vitamins and minerals. Dare we say it, but alcohol is also considered as empty calories! It is high in energy and nutrient-poor, often resulting in increased body fat.

There are of course situations when you need to reach for your sports drink and get some energy on board. Before, during and after a match are key examples of when it is necessary to top up your energy levels, especially when playing for 90 minutes. However, when training lasts up to 60 minutes, you have a reduced need to take on additional calories. Drinking a low calorie sports drink such as Lucozade Sport Lite will ensure you have the necessary energy without consuming more calories than you burn.

- Lucozade Sport Science Team

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