Captura de Tela 2021-11-12 a(s) 07.24.53

Prévia do material em texto

SPORTS 
NUTRITION 
TOOLKIT
Practical tools for the 
sports nutritionist 
working in football 
2021
In partnership with
The Gatorade Sports Science Institute 
®®
FC Barcelona
Toña Lizarraga 
Mireia Porta Oliva
Silvia Tremoleda
Gil Rodas Font
The Gatorade Sports Science Institute
Liam Brown
Caroline Tarnowski 
Rebecca Randell
James Carter
Ian Rollo
2
SPORTS NUTRITION TOOLKIT
AUTHORS
Liam Brown, MSc
Ian Rollo, PhD
Caroline Tarnowski, MSc 
Rebecca Randell, PhD
James Carter, PhD
Toña Lizarraga, MD 
Mireia Porta Oliva
Silvia Tremoleda
Gil Rodas Font, MD, PhD
EDITORS
Liam Brown, MSc
Ian Rollo, PhD
DESIGNER AND PUBLISHER
Barça Innovation Hub
LB, IR, CT, RR & JC are employees of the Gatorade Sports Science Institute, a division of PepsiCo, Incorporated. 
The views expressed in this book are those of the authors and do not necessarily reflect the position or policy of 
PepsiCo, Incorporated. 
© 2021
3
SPORTS NUTRITION TOOLKIT
Sports Nutrition 
Toolkit
Practical tools 
for the sports 
nutritionist 
working in 
football 
4
SPORTS NUTRITION TOOLKITTTable of Contents
5
SPORTS NUTRITION TOOLKIT ®®
Introduction
P 6
Developing Science 
and Technologies for 
the Modern Player: 
Towards a New 
Concept in Nutritional 
Recommendations
P 8
Preparation
P 12
Consultations and 
Dietary Analysis
P 18
Nutrition Monitoring
P 30
Nutrition Interventions
P 50
Meal Planning
P 70
References
P 77
Meet the Team
P 78
Appendix
P 82
6
SPORTS NUTRITION TOOLKIT
Introduction
INTRODUCTION
7
SPORTS NUTRITION TOOLKIT ®®
INTRODUCTION
Futbol Club Barcelona (FCB) is a centre of sporting excellence where it is recognized that appropriate nutrition 
is essential for player health and performance. Nutrition plays an important role in preventing illness, reducing 
the risk of injury and optimising recovery and training adaptations. The Gatorade Sports Science Institute’s (GSSI) 
mission is to help athletes improve their health and performance through research and education in hydration 
and nutrition science. 
The common approach of FCB and GSSI is that players should aim to consume healthy balanced diets 
throughout the year to support health and performance goals. Sports nutrition advice should be provided 
by appropriately qualified professionals. In our experience there are certain processes or tests that can be 
completed by the sports nutritionist or sports dietitian (referred to as ‘nutritionist’ throughout the toolkit) that can 
inform the personalisation of a player diet. Therefore, the purpose of this book is to provide appropriate “tools” for 
sports nutritionists and dietitians to utilise when working with football players. Rather than be protective of our 
resources, it is our aim to share our knowledge and expertise to benefit the wider global football community. 
The development of this “toolkit” achieved through the partnership between the GSSI and FCB continues to build 
on our joint philosophy, which is the translation of sports nutrition research into sports nutrition practice.
DR IAN ROLLO
GSSI Principal Scientist
DR TOÑA LIZARRAGA
Head of FC Barcelona’s Nutrition 
Department
FOR MORE INFORMATION ON SPORTS NUTRITION FOR FOOTBALL: 
HTTPS://BARCAINNOVATIONHUB.COM/PRODUCT/CERTIFICATE!IN!SPORTS!NUTRITION!FOOTBALL/
FOR MORE INFORMATION ON SPORTS NUTRITION TOPICS:
HTTPS://WWW.GSSIWEB.ORG/EN
FOR SPORTS NUTRITION RESOURCES:
HTTPS://PERFORMANCEPARTNER.GATORADE.COM/RESOURCES
THE SPORT NUTRITION TOOLKIT
8
SPORTS NUTRITION TOOLKITD
DEVELOPING SCIENCE AND TECHNOLOGIES FOR THE MODERN PLAYER: TOWARDS A NEW CONCEPT IN NUTRITIONAL RECOMMENDATIONS
Developing 
Science and 
Technologies 
for the Modern 
Player: Towards 
a New Concept 
in Nutritional 
Recommendations
9
SPORTS NUTRITION TOOLKIT ®®D
DEVELOPING SCIENCE AND TECHNOLOGIES FOR THE MODERN PLAYER: TOWARDS A NEW CONCEPT IN NUTRITIONAL RECOMMENDATIONS
THE BARÇA WAY
The concept of optimizing a player’s health and performance is widely adopted in sport. This approach is based 
on an integrative process that includes the daily improvement of all aspects relevant to health and performance. 
These aspects include, but are not limited to, the quality of training, recovery, rest, nutrition and mental state. 
These topics should not be addressed independently; instead, the objective is to achieve “the optimum 
outcome of each player”, with all aspects interacting. To achieve this, there is a need for a constant exchange 
of information between sports professionals, who, despite specialists in their field, aspire to become “expert-
generalists” (Fins, 2015).
The concept of having a broad knowledge of many fields in sports sciences is gaining increasing support 
within football. In our experience, the interconnectivity between sports professionals results in the generation 
of interdisciplinary strategies. These strategies aim to address individual needs through the combination of 
information from multiple external and internal factors. External factors include the demands of exercise 
(matches and training), the coach’s strategy and the needs of the club, whereas internal factors include player 
genetics, sex, age, physiological and hormonal state, anthropometrics, culture, personal tastes, and injury history. 
One goal of sports nutrition is to enhance adaptations to exercise. These adaptations are often challenging to 
achieve due to training sessions being embedded within match schedules, travel, lack of sleep, pressure, and 
DEVELOPING SCIENCE AND 
TECHNOLOGIES FOR THE MODERN 
PLAYER: TOWARDS A NEW CONCEPT 
IN NUTRITIONAL RECOMMENDATIONS 
^ Figure 1. The FC Barcelona 360º football player approach.
GPS
HEART RATE
VARIABILITY
BODY 
COMPOSITION
TIMING
SYSTEM
HEART RATE
PLAYER 
WEIGHT
RPE LOAD
SLEEP
GAME LOAD
BLOOD 
MARKERS
HYDRATION
QUESTIONNAIRE
WORKOUTS
FATIGUE
NUTRITION
10
SPORTS NUTRITION TOOLKIT ®®
DEVELOPING SCIENCE AND TECHNOLOGIES FOR THE MODERN PLAYER: TOWARDS A NEW CONCEPT IN NUTRITIONAL RECOMMENDATIONS
^ Figure 2. The FC Barcelona model of first team player assessment.
stress. Therefore, nutrition recovery strategies aim to recover the players pre-exercise “balance” as soon as 
possible and even result in enhanced physiological status achieved through the “concurrent training ” adopted 
by FC Barcelona. In football, the “variability” in exercise intensity acts as an “adaptive stressor” which, with 
a “flexible” response, allows the player to emerge stronger. Thus, nutrition protocols should aim to support 
“continuous adaptation” to physical and mental stimuli on a daily basis. 
Exposing the player to intermittent stimuli with regards to nutritional status, hypoxia, temperature, or di!erent 
exercise intensities followed by good recovery practices allows us to develop players who not only adapt from 
stressors in a “resilient” way, but also improve from it. In this approach we aim to produce robust “antifragile” 
players (Taleb, 2012).
Nutrition should not only provide energy, but can be “periodized”. Specifically, the dietary intake of the 
players can be used to modulate inflammation and immunity. A focus on food helps promote attention to the 
“nutritional quality” of a diet and may even be “personalized” according to the players genetics. As such, terms 
such as “periodization”, “metabolic flexibility” and “recovery strategies”, are part of the nutrition messaging for 
FC Barcelona players who want to learn more about themselves and the strategies used to personalise their 
nutrition. 
We feel an individualised approach to nutrition is necessary to respond to the needs of players, which now 
extends beyond that of exercise to the 24 hour occasion. For example, nutrition plans can help the player achieve 
restful sleep, which promotes physical and mental wellbeing. 
Sports nutrition has long been part of a professional player’s lifestyle and performance. However, in recent 
years we have seen a shift in players wanting to obtain and understand data about their bodies. Thus, today,a new player emerges. In response, new tests and technologies allow us to assess nutrition and present 
recommendations in an increasingly attractive way. This approach generates interest, and has a greater 
likelihood of positively influencing the player’s health and performance on a daily basis. 
For this reason, at FC Barcelona we focus first on physiology, using di!erent tests and internal load information 
to inform the basic needs for the specific individualized nutrition and training recommendations. The future First 
Team player assessment model (Figure 2) shows the tests that FC Barcelona use for an elite football team and 
when they are used during the season.
FC BARCELONA MODEL OF FIRST TEAM PLAYER ASSESSMENT
NUUBO
Quality of sleep,
heart rate 
variability etc.
11
SPORTS NUTRITION TOOLKIT ®®
DEVELOPING SCIENCE AND TECHNOLOGIES FOR THE MODERN PLAYER: TOWARDS A NEW CONCEPT IN NUTRITIONAL RECOMMENDATIONS
^ Figure 3. Examples of blood test markers and their related profiles, used by FC Barcelona.
EXAMPLES OF FC BARCELONA BLOOD TEST MARKERS AND THEIR RELATED PROFILES
Complete blood count*
Leukocyte formula*
Iron*, Ferritin*, Transferrin*, Saturation Transferrin Index*
Glucose*, Insulin
Urea*, Creatinine*, Uric Acid*
Total Cholesterol*, HDL, LDL, Cholesterol, Triglycerides*, Homocysteine
GOT*, GPT*, GGT*, Alkaline Phosphatase*, Total */ Conjugated Bilirubin*
Proteins, Albumin*
CK, PCR, TNF alpha, IL-6
TSH*, T3 free, T4 free 
DHEA-S*, Estradiol*, Prolactine*, LH*, Progesterone*, FSH*, 17-Dehydroprogesterone*
 IGF-1, Total And Free Testosterone, Cortisol 
Sodium, Potassium, Magnesium, Calcium
Folic Acid, Vitamin B12
Zinc, Selenium, Vitamin D (25 OH)*
Oxygen and performance
Inflammation profile
Nutritional profile
Inmune function profile
Thyroid profile
* Basic profile for academy players
Hormonal profile
Fatigue profile
Metabolic profile
Renal profile
Liver profile
* Specific profile for female players
The primary focus for specific blood test analysis should be on biomarkers that can monitor the health of the 
player. Where possible, after taking into account the group that will be analysed (i.e. academy players, women, 
or men), additional tests should be added that allow the nutritionist to obtain more information on areas such as 
performance capacity and the adaptation to exercise; specifically, there should be an emphasis on biomarkers of 
fatigue, inflammation, hormones, and of course nutrition, thus allowing the optimisation of nutritional status.
12
SPORTS NUTRITION TOOLKITPPreparation
PREPARATION
13
SPORTS NUTRITION TOOLKIT ®®
RESOURCE USE / IMPORTANCE
World Anti-Doping Agency 
(WADA) Resources
To understand the World Anti-Doping Code, prohibited substance list 
and other relevant documentation, to protect player, nutritionist and 
the integrity of the sport.
Local and Football Specific 
Anti-Doping Resources
To understand local and football specific anti-doping and testing 
requirements to protect player, nutritionist and the integrity of the sport.
Sport Nutrition Accreditation
Becoming accredited in region specific sport nutrition associations 
(for example, the Sport and Exercise Nutrition Register, UK) can help 
protect and promote both the role as a nutritionist, and the wider sport 
nutrition profession. 
Food Hygiene Certificate
Recommended if working with food. The knowledge gained by 
completing the certificate will help to protect the health and safety of 
the player.
Gatorade Sport Science Institute 
Website
Education resource; contains information on a multitude of sport 
science and nutrition topics via Sport Science Exchange articles, 
webinars, research articles and more. Provides scientific rationale for 
sports nutrition recommendations. 
Barca Innovation Hub Certificate in 
Sports Nutrition for Football
Online course to develop knowledge and skills in nutrition for 
football, ranging from the demands of the game, to nutrition and fluid 
requirements, and best practices of dietary supplementation.
UEFA Expert Group Statement on 
Nutrition in Elite Football
Expert-led consensus statement providing current evidence to inform 
practical recommendations and guide future research in football nutrition. 
Australian Institute of Sport 
Position Statement on 
Supplements and Sports Foods in 
High Performance Sport
Provides a classification system ranking sports foods and supplements 
into groups according to scientific evidence and safety. Can be used to 
educate and inform practice.
UEFA Website Education resource; contains information on a multitude of relevant 
topics including anti-doping, medical aspects and protecting the game.
PREPARATION
It is important for the nutritionist to support a player in getting the foundations of nutrition (a healthy, balanced 
diet) right before moving to the more intricate details of personalisation. 
Before the nutritionist begins their communications with a player, they should ensure the completion of the 
pre-requisites of practical nutritional support (highlighted in this chapter). Focusing on these foundations not 
only sets the nutritionist up for future success, but also ensures that both the nutritionist, and the player have 
safeguards in place to protect the individual, and the integrity of the team and the sport.
This chapter provides some key resources to help build these foundations, alongside a checklist of actions to 
complete at the beginning of a partnership. Table 1 provides suggested resources for the nutritionist to utilise 
periodically to ensure they are adhering to current best practice. 
PREPARATION
^ Table 1. A selection of recommended resources for nutritionists.
14
SPORTS NUTRITION TOOLKIT ®®
PREPARATION CHECKLIST
Checklists provide a useful guide to evaluate which key tasks have been completed, as well as identifying 
opportunities to improve practice. Table 2 provides a list of suggested tasks that the nutritionist could complete 
as they start a new role. This list is not in any particular order, nor is it extensive. However, it can be used as a 
starting point for the nutritionist who should use their knowledge to evaluate the importance of each task, and 
consider any additional tasks relevant to their specific roles. 
PREPARATION
15
SPORTS NUTRITION TOOLKIT ®®
PREPARATION
^ Table 2. Checklist of tasks for the nutritionist upon starting a new role.
TASK COMPLETED?
Meet the players, members of the sports medical team and remaining sta! to 
understand roles and responsibilities.
Begin to build relationships with players, members of the sports medical team and 
remaining sta! through non-nutrition related conversations.
Begin to understand the knowledge and attitudes towards sports nutrition of players, 
members of the sports medical team and remaining sta!. 
Ensure the team / player has the required physical tools (bottles, body mass scales etc) 
listed throughout this document. Understand where these tools are stored, or purchase 
and store tools in a safe location.
Observe the process in restaurants / canteens at meal times.
Ask for menus from chefs; including breakfast, lunch and dinner, home and away 
menus, and menus for overnight trips.
Observe and monitor current home and away match routines and nutrition stratergies, 
including those pre-, during and post-match, and at half time, as well as travel and 
overnight stay routines.
Discuss current supplementation strategies with members of the sports medical team 
ensuring all supplements meet WADA regulations and their use is based on science. 
Look out for specific symbols (Figure 4) to indicate batch tested sports nutrition 
products.
Observe di!erent kinds of training sessions pre-, during and post-exercise. E.g. training 
matches, technical sessions, recovery sessions, and gym sessions.
Review current educational resources available to players / teams.
16
SPORTS NUTRITION TOOLKIT ®®
^ Figure 5. Potential dietary supplements for football.
POTENTIALDIETARY SUPPLEMENTS FOR FOOTBALL
SPORT DRINKS
CARBOHYDRATE + PROTEIN 
RECOVERY SHAKES
PRE-MATCH AND HALF TIME 
CARBOHYDRATE OPTIONS 
CREATINE
CAFFEINE
NITRATES
BETA-ALANINE
CURCUMIN
TART CHERRY
OMEGA-3
PROBIOTICS
ZINC
COLLAGEN
HMB
LEUCINE
VITAMIN C
VITAMIN D
IRON
CALCIUM
MULTIVITAMIN
PERFORMANCE
RECOVERY AND 
INFLAMMATORY MODULATORS
IMMUNE SYSTEM
INJURY
VITAMIN AND MINERAL STATUS
PREPARATION
^ Figure 4. Symbols indicating batch tested sports nutrition products.
17
SPORTS NUTRITION TOOLKIT ®®
PREPARATION
18
SPORTS NUTRITION TOOLKITCConsultations and Dietary Analysis
CONSULTATIONS AND DIETARY ANALYSIS
19
SPORTS NUTRITION TOOLKIT ®®
 CONSULTATIONS AND DIETARY ANALYSIS
CONSULTATIONS AND DIETARY ANALYSIS
CONSULTATIONS
A consultation is a one to one discussion between the nutritionist and player, whereby the player’s history, 
current situation and challenges are reviewed, and targets, goals and areas of improvement are identified. 
Consultations are a significant tool for the nutritionist to build an understanding of the player and should be 
utilised throughout any partnership to inform personalised nutrition recommendations. This chapter provides 
practical tools to support nutrition consultations.
CONSULTATION FORMS
Pages 20 – 22 contains a consultation template which can be used by the nutritionist to build a player profile. The 
template is based on the COM-B behaviour change wheel (Michie, et al., 2011) and can be used by the nutritionist 
to guide conversations with a player to understand their capabilities, opportunities and motivation around food 
and nutrition.
The template can be used to guide conversations and may be adapted by the nutritionist to suit their needs. 
These templates act as data collection sheets for conversations with players to be monitored over time. The 
records are confidential and should be stored accordingly. 
20
SPORTS NUTRITION TOOLKIT ®®
NAME:
PLAYER PROFILE
AGE: 
PREFERRED CONTACT METHOD: 
DATE: 
POSITION: 
GENERAL INFORMATION
Type of diet? Food preferences (e.g. dislikes)?
Food allergies/ 
intolerances? Supplements?
Frequency of illness/
URTIs? Injury history
Menstrual cycle 
information Medication?
CONSULTATIONS AND DIETARY ANALYSIS
PERFORMANCE GOALS:
1. 
2.
3.
BODY COMPOSITION RESULTS AND TARGETS:
CURRENT TARGET
Height (cm) N/A
Weight (kg)
Sum of 8 skinfolds (mm)
Predicted body fat %
Body composition method used: _____________ 
Date for target to be reached by: _____________
21
SPORTS NUTRITION TOOLKIT ®®
CONSULTATIONS AND DIETARY ANALYSIS
WHAT ARE THE PLAYER’S CAPABILITIES?
Knowledge of nutrients 
in foods?
Food type/timing 
knowledge? Cooking ability? Meal planning skills?
ARE THERE ANY OBSTACLES/OPPORTUNITIES?
Home environment, who 
cooks/shops? Travel/commuting habits? Training day habits? Match day habits?
WHAT IS GOING TO KEEP THE PLAYER MOTIVATED?
Motivations in terms of 
both sport and nutrition?
Physical development 
goals?
Prefer information to be 
scientific or basic?
Frequent nutrition 
reminders needed?
NOTES:
22
SPORTS NUTRITION TOOLKIT ®®
NAME:
PLAYER PROFILE DATE: 
KEY STRENGTHS:
INITIAL NUTRITION SPECIFIC WORK-ONS:
KEY AREAS TO DEVELOP:
FOLLOW-UPS:
CONSULTATIONS AND DIETARY ANALYSIS
Date for next consultation: _____________
23
SPORTS NUTRITION TOOLKIT ®®
CONSULTATIONS AND DIETARY ANALYSIS
DIETARY ANALYSIS
Dietary analysis is a tool that can be used to understand a player’s food choices and how they align with daily 
goals. Results from dietary analyses can be used to provide personalised nutrition feedback to a player to 
support their health, development and performance. 
There are several di!erent dietary analysis techniques. This chapter will provide tools to identify which 
technique to utilise and how to provide feedback to the player. The nutritionist should understand that no single 
form of dietary analysis is 100% valid or reliable. In addition, many other factors should be considered alongside 
diet when evaluating health and performance, thus results of dietary analyses should be interpreted in regard to 
these limitations.
OVERVIEW OF DIETARY ANALYSIS METHODS
Table 3 provides an overview of commonly used dietary analysis methods. Each method comes with potential 
errors, be that of validity, or reliability. The nutritionist needs to weigh up the pros and cons of each method to 
select the most appropriate dietary analysis method for their needs. 
24
SPORTS NUTRITION TOOLKIT ®®
CONSULTATIONS AND DIETARY ANALYSIS
OVERVIEW OF 
METHODS
PERIOD OF 
INTEREST PROS CONS
RETROSPECTIVE
24 h Recall
Player describes foods 
consumed over the last 
24 h or a “typical day”
24 h
• Speedy to implement
• Low burden for the player
• Interview can be structured 
around daily activities
• Does not alter intake
• Suited to epidemiological 
research
• Relies on player’s honesty, 
memory and food knowledge
• Requires trained interviewer
• Day for recall may be “atypical”
• Suitable for group surveys but 
not representative of individual’s 
normal intake
Food 
Frequency 
Questionnaire 
(FFQ)
Players asked how often 
they eat foods from a 
standardised list and to 
estimate portion sizes 
often using photos or 
food models as a prompt
From 24 h 
period to open-
ended
• Can be self-administered to 
lower burden on the nutritionist
• Can be used to cross-check data 
obtained from other methods
• Validated for ranking individuals
• Can be modified to target certain 
nutrients
• Can be automated to allow 
quick processing by nutritionist
• Relies on player’s honesty, 
memory, literacy and food 
knowledge
• Validity dependent on the 
food list and the quantification 
method
Diet History
Open-ended interview 
concerning food use, 
food preparation, portion 
sizes, food like/dislikes 
and a food checklist
Open-ended or 
over a specified 
period
• Accounts for daily variation in 
food intake by investigating a 
“typical” day
• Can target contrasts between 
periods of interest as a sub-
theme
• Collects information on timing of 
intake and factors that influence 
food patterns
• Relies on player’s honesty, 
memory, food knowledge
• Labour intensive & time 
consuming
• Requires trained interviewer
• Mostly appropriate for 
qualitative assessment rather 
than quantitative
PROSPECTIVE
Written Food 
Diary (diet 
record)
Weighed
May be 
undertaken 
for 1-7 d, with 
increasing 
ability to track 
usual intake 
as duration 
increases, 
but reduced 
compliance
• Provides a more accurate 
quantification of foods than 
household measures
• Considered the “gold standard 
for dietary assessment”
• Relies on player’s honesty and 
food knowledge
• Time consuming for players to 
keep and nutritionist to process
• Distorts food choice and 
quantity. Player alters their 
diet to improve their intake 
or to reduce the workload of 
recording
Household measures 
(descriptions of cups, 
teaspoons, dimensions of 
food portions, etc.)
May be 
undertaken 
for 1-7 d, with 
increasing 
ability to track 
usual intake 
as duration 
increases, 
but reduced 
compliance
• Improved compliance with 
players compared with 
weighted record
• Less alteration of normal eating 
pattern compared to weighed or 
semi-weighed records
• See comments for weighed 
record
• Requires checking by a trained 
person
• Needs standardised set of 
household measures
• Subjective/inaccurate 
assessment of portion sizes
Remote Food 
Photography 
Method (RFPM)
“Snap-N-Send”
Player takes and sends 
photographs of their 
plate pre- and post- 
consumption via mobile 
phones in real time
Real time and 
open-ended
• Self-administered
• Speedy to implement
• Low burden for the player
• Can be used to cross-check data 
obtained from other methods
• Relies on player’s honesty
• May distort food choice and 
quantity. Players may alter their 
diet to improve their intake
• Subjective/inaccurate 
assessment of portion sizes
• When used alone, validityand 
inter-practitioner reliability 
reported as poor (Stables, et 
al., 2021)
^ Table 3. Overview of dietary analysis methods, adapted from Burke, 2015. 
25
SPORTS NUTRITION TOOLKIT ®®
CONSULTATIONS AND DIETARY ANALYSIS
DIETARY ANALYSIS METHODS
This section provides an overview of the standard operating procedures for the di!erent dietary analysis 
methods. Pages 28 – 29 provide a player feedback form that can be used to document results of dietary analyses, 
and used to provide feedback and practical recommendations to the player. This form can also be used by the 
nutritionist for record keeping, and should be stored accordingly. 
24 HOUR RECALL
The GSSI website contains an online 24 hour 
recall tool which the nutritionist can use with 
a player 
(www.gssiweb.org/toolbox/dietaryanalysis/
profile). This online tool uses the ‘multiple 
pass’ method, and produces a report that 
includes an estimate of total daily nutrient 
intake, pre-, during and post-exercise intakes, 
and an estimate of energy expenditure 
based on activities. Findings of a validation 
study reported that these outputs are in 
good agreement with traditional 24-hour 
recall, and observations made by dietitians. 
Instructions can be found at the link above, 
and it is advised that the nutritionist runs 
through the recall with the player, adding 
player information, exercise data and data on 
food and beverage intake over the last 24 hour 
period. The nutritionist should then encourage 
the player to review the data and add anything 
that was missed first time round (multiple 
pass) before the report is created. The process 
will take approximately 15-20 minutes.
FOOD FREQUENCY QUESTIONNAIRE !FFQ"
There is no single gold standard FFQ, so 
a nutritionist should find one relevant to 
their requirements. It is recommended that 
nutritionists choose a FFQ that has been 
validated against biomarkers of intake, or 
nutritional status of the compounds of interest 
(Burke, 2015). Outcomes of FFQs can provide 
insight into overall dietary consumption habits, 
but not specific timings or quantities. 
26
SPORTS NUTRITION TOOLKIT ®®
CONSULTATIONS AND DIETARY ANALYSIS
FOOD DIARY
A template food diary to be completed by the player can be found on page 27, with one page completed per day 
during the analysis period (usually 3 to 7 days). If using a 3 day diet diary, a player should complete analysis on a rest, 
training and match day to evaluate dietary intake over days with di!erent physiological demands. The player should 
be advised to record all food and drink consumed on these days, and to be as specific as possible; e.g. including 
cooking methods (e.g. boiled, fried etc), product brands (e.g. Gatorade), important details (e.g. zero sugar) and 
quantities of foods and drinks before, and after eating (to account for waste). Quantities can be in grams or millilitres, 
to be weighed by the player using weighing scales, or using the ‘household measures’ method as described in Table 
3. The method chosen for documenting quantities of foods is at the discretion of the nutritionist after weighing up the 
pros and cons of each method. Players should also be remined to breakdown all meals into their component parts, 
e.g. scrambled eggs on toast would be bread, butter, eggs and oil and to include all condiments, such as ketchup. 
The more detailed the diary, the more accurate the results of the analysis will be. Food diaries can provide insight into 
types and quantities of food consumed, alongside specific timings of consumption. Finally, there is a section at the 
bottom of the diary where the player can input factors that they feel may have impacted dietary intake, such as mood 
or quality of sleep. Detailed nutritional intake data such as energy intake and macro- and micronutrient intake can be 
evaluated if the nutritionist inputs the data into dietary analysis software. 
REMOTE FOOD PHOTOGRAPHY METHOD !RFPM"
The RFPM is a relatively new method of dietary analysis compared to the aforementioned methods. The RFPM uses 
real time images of a player’s diet to capture dietary intake in free-living situations (Martin, et al., 2009). A later study, 
using an adaptation to the RFPM, ‘Snap-N-Send’, describes the methods used to collect dietary analysis data (Costello, 
et al., 2017). The RFPM can provide insight into types and quantities of food consumed, alongside specific timings of 
consumption. Detailed nutritional intake data such as energy intake and macro- and micronutrient intake can be 
evaluated if the nutritionist inputs the data into dietary analysis software.
27
SPORTS NUTRITION TOOLKIT ®®
CONSULTATIONS AND DIETARY ANALYSIS
NA
M
E:
FO
OD
 D
IA
RY
 TE
M
PL
AT
E
DA
Y 
OF
 W
EE
K:
 
 
 
 D
AY
 (E
.g
. M
at
ch
 D
ay
): 
 
 
 
 
TY
PE
 A
ND
 D
UR
AT
IO
N 
OF
 E
XE
RC
IS
E:
 
 
 
 
 
DA
TE
: 
 
 
TI
M
E
NA
M
E 
OF
 M
EA
L
DE
TA
IL
ED
 LI
ST
 O
F I
NG
RE
DI
EN
TS
AM
OU
NT
 A
T S
TA
RT
 !E
.G
. G
 O
R 
M
L"
AM
OU
NT
 A
T E
ND
 
!E
.G
. G
 O
R 
M
L"
EX
AM
PL
E
8a
m
EX
AM
PL
E
Br
ea
kf
as
t; 
Po
rr
id
ge
 w
ith
 to
pp
in
gs
EX
AM
PL
E
50
g 
Qu
ak
er
 O
at
s; 
25
0m
l s
em
i-s
ki
m
m
ed
 m
ilk
; 1
00
g 
ba
na
na
 O
R 
1 p
ot
 Q
ua
ke
r O
at
s; 
!
 p
in
t s
em
i-s
ki
m
m
ed
 
m
ilk
; 1
 m
ed
iu
m
 b
an
an
a
EX
AM
PL
E
40
0g
 O
R 
1 l
ar
ge
 b
ow
l 
EX
AM
PL
E
25
g 
OR
 1 
sp
oo
n 
po
rr
id
ge
Ge
ne
ra
l c
om
m
en
ts
 fo
r t
he
 d
ay
 (f
ac
to
rs
 th
at
 m
ay
 co
nt
rib
ut
e t
o f
oo
d 
co
ns
um
pt
io
n)
: e
.g
. q
ua
lit
y 
of
 sl
ee
p,
 m
oo
d 
et
c
28
SPORTS NUTRITION TOOLKIT ®®
CONSULTATIONS AND DIETARY ANALYSIS
NAME:
DIETARY ANALYSIS FEEDBACK DATE: 
BODY COMPOSITION TARGETS
TOTAL ENERGY INTAKE
CARBOHYDRATE INTAKE
REST DAY TRAINING DAY GAME DAY
Estimated requirements (kcal/day)
Estimated intake (kcal/day)
REST DAY TRAINING DAY GAME DAY
Estimated requirements Total: ________ g/day
_________ g / day (Light)
_________ g / day (Moderate)
_________ g / day (High)
_________ g / day
_________ g / hour pre-exercise
_________ g during exercise
_________ g / hour post-exercise
Estimated intake Total: ________ g/day
_________ g / day (Light)
_________ g / day (Moderate)
_________ g / day (High)
_________ g / day
_________ g / hour pre-exercise
_________ g during exercise
_________ g / hour post-exercise
CURRENT TARGET
Height (cm) N/A
Weight (kg)
Sum of 8 skinfolds (mm)
Predicted body fat %
Predicted fat free mass (kg)
Analysis Method Used: __________________ Date for target to be reached by: _____________
FEEDBACK:
FEEDBACK:
PRACTICAL RECOMMENDATIONS:
PRACTICAL RECOMMENDATIONS:
29
SPORTS NUTRITION TOOLKIT ®®
CONSULTATIONS AND DIETARY ANALYSIS
PROTEIN INTAKE
FAT INTAKE
QUALITY OF DIET
REST DAY TRAINING DAY GAME DAY
Estimated requirements (g/day)
Estimated intake (g/day)
REST DAY TRAINING DAY GAME DAY
Estimated requirements (g/day)
Estimated intake (g/day)
FEEDBACK:
COMMENTS ON TYPE OF FATS CONSUMED:
OVERALL COMMENTS !E.G. REGARDING MICRONUTRIENT AND PHYTONUTRIENT CONSUMPTION":
FEEDBACK:
FEEDBACK:
PRACTICAL RECOMMENDATIONS:
PRACTICAL RECOMMENDATIONS:
PRACTICAL RECOMMENDATIONS:
30
SPORTS NUTRITION TOOLKITNNutrition Monitoring
NUTRITION MONITORING
31
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
NUTRITION MONITORING
Monitoring a player’s body composition, sweat rates and hydration status, allows the nutritionist to adapt 
nutrition and hydration recommendations to meet a player’s individual physiological demands and to evaluate 
progress over the course of a season. This chapter provides practical tools to support the collection and analysis 
of this data.
BODY COMPOSITION
Body composition plays a role in both health and performance and is impacted by diet and physical activity. As 
such, body composition varies from player to player. Monitoring body composition over time can provide insights 
into a player’senergy availability, physical development and can be used to assess the impact of training and 
nutrition practices. In combination with performance metrics, this analysis can be used to provide personalised 
nutrition targets.
BODY COMPOSITION METHODS
This section provides an overview of the standard operating procedures for measuring stature, body mass and 
skinfolds due to the prevalence of collection in football. Dual-Energy X-Ray Absorptiometry (DXA) has been 
included due to its common use in professional football. For a review of common body composition methods in 
applied sports practice, see the review by Kasper, et al., 2021.
It is recommended that the same qualified professional takes measurements each time a player is assessed. 
In addition, where specific equipment is required, the same equipment should be used and should meet all 
technical requirements (Table 4). 
EQUIPMENT USE REQUIREMENTS
Stadiometer Measuring stature
Minimum range of measurement from 60cm to 220cm
Accurate to 0.1cm
Sliding head board minimum width of 6cm
Body Mass 
Weighing Scales Measuring Body Mass
Electronic scale accurate to 50g
Scales should be calibrated regularly using calibration weights
Skinfold Caliper Measuring skinfolds See International Standards for Anthropometric Assessment booklet (Stewart, et al., 2011) for information on calliper requirements 
Anthropometric Tape Supporting skinfold and girth measurements
Non-extensible and flexible
No wider than 7 mm
Stub (blank area) must be at least 4cm in length before the zero line
Recommended to be a flexible steel tape, at least 1.5m in length
Anthropometer x 2 Measuring bone diameters One small and one large (Specific requirements are not provided by ISAK)
Anthropometric Box Supporting skinfold and girth measurements A sturdy box for nutritionist or players to sit or stand on
^ Table 4. Overview of equipment required to run body composition analysis. 
Skinfold requirements adapted from Stewart, et al., 2011. 
32
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
STATURE
The stadiometer should be placed on a flat 
surface, against a wall where possible. The 
player should remove their shoes and stand 
under the stadiometer with their back touching 
the wall plate, and heels together against the 
heel plate. They should stand straight, with their 
head level, facing forward. To ensure the head 
is level, the lower edge of the eye socket should 
be level with the top of the tragus on the ear. 
The player should be instructed to take a deep 
breath in, before the nutritionist pulls down the 
head board to gently rest on the player’s head. 
Any hair should be compressed as completely as 
possible. The nutritionist should record the value 
on the stadiometer whilst the player is still taking 
a deep breath in and the player can then leave 
the stadiometer. Results should be documented 
on the ‘Body Composition Data Collection’ form. 
A conversion table from centimetres to feet and 
inches (Table 24) can be found in the appendix. 
Normative data for elite male and female football 
player statures can be found in Figure 6.
BODY MASS
Before body mass is recorded, players should 
empty their bladder, and ensure they are wearing 
minimal clothing (i.e. sports kit with no shoes). 
Any pockets should be emptied. Once a value of 
zero is shown on the scales, the player should 
step onto the centre of the scales, and remain 
there whilst breathing normally. The player 
should not be using support, and weight should 
be distributed onto both feet which should be 
fully on the scales. The nutritionist can inform 
the player of their body mass and record the 
value on the ‘Body Composition Data Collection’ 
form. The player can then step o! the scales. 
For repeat analysis, the same process should be 
followed at the same time of day as previous 
measurements; ideally in the morning before any 
training sessions and before consuming food. A 
conversion table from kilograms to stones and 
pounds (Table 23) can be found in the appendix. 
Normative data for elite male and female football 
player body mass can be found in Figure 6. 
ARM SPAN
To measure arm span, the player should be instructed to stand with the back and heels flat against a wall, the 
player’s feet should be together. The wall should be at the corner of the room and the player’s arms should be 
outstretched and horizontal, with the arms and back of their hands touching the back wall. The dactylion (tip of 
one middle finger) should be touching the side wall at all times. The player should be asked to take a deep breath 
in, and ensure their arms are stretched maximally. Using the anthropometric tape, the nutritionist should then 
measure from the dactylion on the left arm, to the dactylion on the right arm, and record the value.
33
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
SKINFOLDS
Skinfold measurements are a technique used to obtain a comprehensive anthropometric profile of an individual 
and are reported as a reliable ‘in field’ measurement (Ackland, et al., 2012). Before analysing skinfolds, the 
nutritionist should gain the appropriate qualifications through the International Society for the Advancement of 
Kinanthropometry (ISAK). Once qualified, the nutritionist should follow ISAK guidelines (Stewart, et al., 2011). As a 
guide, eight skinfolds should be taken in the following order; tricep, subscapular, bicep, iliac crest, supraspinale, 
abdominal, front thigh and medial calf. As skinfolds are measured, results can be recorded on the ‘Body 
Composition Analysis’ form found on pages 38 - 39. This form follows the ISAK full proforma. Any additional 
measurements, such as bone diameters and girths should follow ISAK guidelines.
^ Figure 6. Range in anthropometrical and body composition measurements of 
elite male and female footballers.
Body Mass (kg): 66.4 - 87.2
Fat Free Mass (kg): 54.2 - 73.2
Body Mass (kg): 52.0 - 75.0
Fat Free Mass (kg): 38.0 - 55.0
Fat Mass (kg): 6.0 - 14.0
Body Fat Percentage: 9 - 15%
Fat Mass (kg): 8.0 - 15.0
Body Fat Percentage: 15 - 25%
BIOELECTRICAL IMPEDANCE ANALYSIS !BIA"
BIA is a non-invasive method that can assess fluid 
distribution and body composition by passing an 
electrical current through a player’s body. Before a 
BIA assessment, it is recommended that the player 
has not carried out any strenuous physical activity, 
is euhydrated and is fasted, thus the morning before 
training is an ideal occasion for analysis. Given that 
many clubs will not use the same technological 
devices for BIA assessment, the nutritionist should 
follow equipment and organisation specific standard 
operating procedures. In addition, it is recommended 
that each time an assessment is carried out, the 
same equipment/technology is used for comparison 
purposes.
34
SPORTS NUTRITION TOOLKIT ®®
DUAL!ENERGY X!RAY ABSORPTIOMETRY "DXA#
DXA is a minimally invasive method that can measure fat-free mass, fat mass and bone mineral content for 
the whole body, and the trunk and appendicular (arms and legs) with high accuracy and precision. These 
measurements are particularly important to identify asymmetries and to monitor injured players. 
^ Figure 7. The components of DXA.
NUTRITION MONITORING
35
SPORTS NUTRITION TOOLKIT ®®
The use of a functional index (figure 8) is a new approach in body composition assessments. A functional index 
helps the nutritionist compare changes within the same player as well as between di!erent players within the 
same team that do not have the same anatomical structure. For example, players will di!er in the amount of 
whole lean and fat mass and also regional values of the trunk, legs, arms, total appendicular and asymmetries.
Fat Mass Index = kg of fat / height (m)" 
Fat Mass (kg) related to height 
 Abdominal Fat Mass Index = kg of abdominal fat / height (m)" 
Abdominal fat quantity (kg) related to height 
Lean Mass Index = kg of lean mass / height (m)" 
Lean Mass (kg) related to height 
Trunk LeanMass Index = kg of trunk lean mass / height (m)" 
Trunk Lean Mass (kg) related to height
Leg Lean Mass Index = kg of legs lean mass / height (m)" 
Leg Lean Mass (kg) related to height 
Appendicular Lean Mass Index = kg of legs & arms lean mass / height (m)" 
Lean Mass (legs and arms (kg) related to height 
Leg Lean Mass Asymmetry = ((highest leg lean mass (kg) - lowest leg lean mass (kg)) / highest leg lean mass (kg)) x 100 
% di!erence between right and left leg lean 
Lean / Fat Leg Ratio (right and left leg) = kg of legs lean mass / kg of legs fat mass 
Lean / fat quality index
^ Figure 8. Specific Lean Mass and Fat Mass Functional Index, for advanced assessment of body composition.
NUTRITION MONITORING
36
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
If the nutritionist is able to run an analysis with DXA, equipment and organisation specific standard operating 
procedures should be followed. It should also be considered that time of day, supplementation use, fluid and 
food intake, level of physical activity, and muscle glycogen content can a!ect the outputs of DXA (Kasper, et al., 
2021), thus these factors should be controlled when testing. Normative data for fat mass, fat free mass, and body 
fat percentage for elite male and female football players using DXA are displayed in Figure 6.
37
SPORTS NUTRITION TOOLKIT ®®
^ Table 5. Body composition measurement protocol.
^ Table 6. Key points for body composition analysis.
NUTRITION MONITORING
BODY COMPOSITION MEASURMENT PROTOCOL 
Complete body composition analysis after fasting for >3 hours **
Complete analysis before training, with player hydrated**
Go to the toilet before completing the test **
Take o! all metal items: watch, rings, earrings etc **
KEY POINTS FOR BODY COMPOSITION ANALYSIS
1 Body composition is a contributing factor for performance.
2 Avoid a simplistic approach to body composition, i.e. do not only measure body mass.
3 Focus on the most important aspect for a football player i.e. muscle mass, not only fat mass.
4 The use of at least two di!erent methods are recommended, use those that are available (e.g. kinanthropometry, DXA, bioelectrical impedance).
5 With ISAK anthropometric measurements, it is recommended to use the sum of 8 skinfolds (minimum sum of 6).
6 Do not omit parameters that are used to estimate muscle mass or bone dimensions (which should be measured a minimum of once per season).
7 Individualize protocols, for example include seated height and arm span (at least for goalkeepers).
8 Pay attention to pubertal evolution in academy players.
9 Aim to combine with performance indicators and utilize Functional Index recommendations.
10 Be accurate in your measurements and respect the appropriate protocols.
11 Plan body composition assessments in advance. Recommended at the beginning of the pre-season, at the end of the pre-season and several times during the season. 
12 Use the data to educate sta! and players.
Women: avoid analysis during the pre-menstrual period *
*For DXA measurements *For bioelectrical impedance measurements
38
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
NAME:
BODY COMPOSITION ANALYSIS - ISAK RESTRICTED PROFILE ANTHROPOMETRIC PROFORMA
NAME OF THE ANTHROMPOMETRIST:
Country
Ethnicity
Sex
Sport and position
Date of Measurement
Date of Birth
MEASURE 1 2 3 MEAN OR MEDIAN
Body mass (kg)
Stretch stature (cm)
Sitting height (cm)
Arm span (cm)
Triceps sf (mm)
Subscapular sf (mm)
Biceps sf (mm)
Iliac Crest sf (mm)
Supraspinale sf (mm)
Abdominal sf (mm)
Front Thigh sf (mm)
Medial Calf sf (mm)
Arm girth relaxed (cm)
Arm girth flexed and tensed (cm)
Waist girth (min.) (cm)
Gluteal girth (max.) (cm)
Thigh middle girth (cm)
Calf girth (max.) (cm)
Humerus breadth (biepicondylar) 
(cm)
Femur breadth (biepicondylar) (cm)
Bi-styloid breadth (cm)
Measured by:
39
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
SOMATOTYPE
Endomorphy
Mesomorphy 
Ectomorphy
BODY MASS INDEX !BMI"
WAIST/HIP RATIO !WHR"
SUM OF 6 SKINFOLDS !EXCL. BICEPS & ILIAC CREST"
SUM OF 8 SKINFOLDS
RESULT METHOD USED !E.G. ISAK, DXA, ETC"
Body Fat Percentage (%)
Fat Mass (kg)
Fat Free Mass (kg)
Muscle Mass (kg)
NOTES: (E.g. additional measurements, targets, timeframes etc)
40
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
41
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
HYDRATION
The player’s body is approximately 60-70% water. Large volumes of body water can be lost as the player sweats 
during exercise. Body water losses equivalent to 2% of the player’s pre-exercise body mass can have detrimental 
e!ects on both health and performance. This is known as hypohydration, more commonly spoken about as 
dehydration. Dehydration has been shown to a!ect both mental, and physical performance, such as dribbling 
performance and decision making, whilst contributing to fatigue and potentially cramping. This chapter provides 
practical tools to support the monitoring of hydration status which can help the nutritionist provide personalised 
hydration recommendations to prevent or limit the risk of significant dehydration.
HYDRATION ANALYSIS METHODS
This section provides an overview of the standard operating procedures for monitoring hydration status and 
sweat rates. To run analyses, specific equipment is required, as documented in Table 7. In addition, ‘Sweat Rate 
Data Collection’ and ‘Hydration Feedback’ forms can be found on pages 47 and 48 respectively, with details of 
use highlighted in Table 12.
EQUIPMENT IMPORTANCE / REQUIREMENTS
Body Mass Weighing Scales Electronic scale accurate to 50g – scales should be calibrated regularly using calibration weights.
Worktop Scales x 2 One to measure weight of drink bottles and food (grams).One to measure weight of urine sample (grams).
Drinking Bottles One bottle for each type of fluid (e.g., water, sports drinks, etc).
Plastic Container 1 litre, pre-weighed for urine collection.
Towels For players to dry o! prior to body mass assessment.
Stopwatch To measure exercise duration.
^ Table 7. Overview of equipment required to run hydration analysis, adapted 
from Baker, 2016.
42
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
URINE ANALYSIS ! VOLUME AND COLOUR
Analysis of urine volume and colour are inexpensive, easy to use indicators of hydration status that can support 
daily hydration monitoring. Both low urine production and/or a darker urine colour may indicate dehydration. 
Figures 9 and 10 respectively can be used as visual guides. 
URINE ANALYSIS ! URINE SPECIFIC GRAVITY AND OSMOLALITY
More detailed analysis of urine can also be used as a marker of hydration status, such as a urine specific gravity 
(USG) and/or urine osmolality (UOsm). Specific methods to measure USG and UOsm should follow those as 
described for the specific equipment used. Tables 8 and 9 display associated values and thresholds to classify 
the likelihood of player being hydrated, minimally dehydrated, or dehydrated. 
URINE COLOUR CHART EXAMPLE
HYDRATED
1
2
3
6
4
7
5
8
DEHYDRATED
^ Figure 9. Urine Colour Chart.
^ Table 8. USG values and corresponding hydration status (Tho-
mas, et al., 2016).
^ Figure 10. Example of quantities and colours of urine indicating 
hydration and dehydration.
URINE SPECIFIC GRAVITY VALUE CLASSIFICATION PLAYER LIKELY
<1.020 Hydrated
1.020 – 1.024 Minimally Dehydrated
>1.024 Dehydrated
ARE YOU HYDRATED?
NO YES
43
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
^ Table 9. Urine osmolality values and corresponding hydration status (Thomas, et al., 2016).
URINE OSMOLALITY VALUE !MOSMOL/KG" CLASSIFICATION PLAYER LIKELY
<700 Hydrated
700 - 900 Minimally Dehydrated
>900 Dehydrated
SWEAT RATE ! FLUID LOSS
The rate of fluid loss during exercise can di!er depending on heat, humidity, exercise duration and exercise 
intensity. Whilst the trend of fluid loss will be similar between individuals in these di!erent conditions, fluid loss 
will varyfrom player to player. As such, monitoring fluid loss, and specifically calculating sweat rate can be used 
to provide the player with personalised hydration recommendations. 
Given the e!ect of di!erent environmental conditions, it is advised that sweat testing should be carried out under 
four di!erent conditions: at both high and low exercise intensities, and in cold and hot temperatures (Rollo, et al., 
2021). The sweat test process is documented below, and results for each analysis can be added to the ‘Hydration 
Feedback’ template. 
PRE"EXERCISE:
Foods and beverages planned to be consumed should be weighed, in bottles or packaging prior to consuming 
and recorded on the ‘Sweat Rate Data Collection Form.’ Each player should have their own labelled bottles and 
food provisions, and should not share with others during the analysis period. In addition, the weight of the 
empty urine container should be recorded. Pre-exercise, the player’s body mass should be recorded, following 
the methods outlined on page 32. Once the player has been weighed, food and drinks can be consumed as 
required by the player. Bottles should be re-weighed, or content in millilitres documented if re-filled during 
exercise. Any finished bottles or food packaging should be retained.
DURING EXERCISE:
As exercise begins, the nutritionist should start the stopwatch, which should be paused during extended breaks 
in play such as half time, and re-started when play restarts. If a player needs to urinate during exercise, or breaks 
in play, they should do so in the pre-weighed container in a private cubicle. 
POST"EXERCISE:
Once exercise is complete, the stopwatch should be stopped and time recorded in the duration box on the data 
collection form. As the player re-enters the changing room, they should dry down with a towel, before repeating 
the body mass protocol. After the player has been weighed, all pre-weighed bottles, food, and packaging should 
be re-weighed and recorded on the data collection form. Next, using a separate scale, the urine container should 
be re-weighed, and the initial weight of container subtracted from the final weight. This weight should also be 
added to the data collection form. 
CALCULATIONS:
Once all data has been recorded, the nutritionist should complete all calculations on the data collection form. 
This will provide the player’s sweat rate in litres per hour. A similar calculator is also available as an online 
calculator on the GSSI website: https://www.gssiweb.org/toolbox/fluidLoss/calculator.
44
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
SWEAT TESTING ! FLUID AND ELECTROLYTE LOSS 
Sweat testing is a set of measurements to determine both the amount of sweat lost and the composition of 
sweat lost during exercise. It provides more detailed analysis compared to evaluating sweat rate alone because 
it also provides data on the loss of electrolytes, which players lose alongside water as they sweat. Each player 
will have a di!erent sweat rate and sweat composition. As such, this information can help the nutritionist to 
personalise each player’s hydration plan. 
A detailed analysis of the sweat testing procedure can be found on the GSSI Sport Science Exchange article 
‘Sweat Testing Methodology in the Field: Challenges and Best Practices’ (Baker, 2016). Please note that additional 
equipment is required to that in Table 7. 
More recently, the sweat testing process has been 
advanced with the introduction of the Gx Patch 
(Figure 11). The Gx Patch is a single use wearable 
technology that measures a player’s sweat rate and 
composition. At the end of the training session, the 
patch is scanned to reveal the results and subsequent 
hydration recommendations. Nutritionists can use 
the Gx Teams app to keep track of each individual 
player’s sweat profile and hydration strategies. This 
development allows for rapid results and feedback 
to the player. The Gx Patch removes the need for any 
specialised equipment for sweat analysis and is easily 
transported. The Gx process results in little interruption 
to the player’s routine before or after exercise. 
FLUID CONVERSION TABLES
In the 2 to 4 hours pre-exercise, it is recommended that 
a player consumers 5 to 7 millilitres of fluid per kilogram 
body mass (Collins, et al., 2020). Table 10 provides a 
guide as to the total volume of fluid recommended in 
millilitres based on a player’s body mass in kilograms 
and pounds. A conversion table from millilitres to fluid 
ounces can be found in the appendix (Table 25).
During exercise, it is recommended that a player should 
limit their fluid losses to no more than 2% of their pre-
exercise body mass (Collins, et al., 2020). After weighing 
a player post-exercise, Table 11 can be used to evaluate 
if the loss of body mass exceeds 2%. This process also 
helps identify if players are accumulating body mass 
through fluid intake during exercise, which is strongly 
discouraged. The nutritionist can work with the player 
to adjust their fluid intake accordingly. 
Post-exercise, around 150% of the amount of fluid lost 
during exercise should be consumed (Shirre!s & Sawka, 
2011). A change in body mass of 1kg is the equivalent of 
1 litre of fluid loss. 
Once pre-, during and post-exercise hydration 
requirements have been calculated, the Nutritionist 
can fill in the relevant information on the ‘Hydration 
Feedback Form’ on page 48. 
^ Figure 11. Gx patch, developed and validated by GSSI 
(Baker, et al., 2020).
45
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
^ Table 12. Overview of hydration data collection and feedback forms.
^ Table 10. Recommended fluid consumption in the 2-4 hours pre-exercise based on pre-exercise body mass.
^ Table 11. Body mass at the 2% dehydration threshold based on pre-exercise body mass.
NAME OF SHEET USE SHARE WITH PLAYER?
Sweat Rate Data Collection 
and Calculation Form
A form for the nutritionist to fill out a player’s sweat testing results 
and to calculate the player’s sweat rate. No
Hydration Feedback Form
A feedback form to which the nutritionist can add available 
sweat testing results, alongside the translation of these results to 
practical hydration recommendations.
Yes
PRE!EXERCISE BODY MASS RECOMMENDED LEVELS OF FLUID CONSUMPTION "ML# PRE!EXERCISE BASED ON BODY MASS
kg lb 5 ml/kg body mass 7ml/kg body mass
40 88 200 280
45 99 225 315
50 110 250 350
55 121 275 385
60 132 300 420
65 143 325 455
70 154 350 490
75 165 375 525
80 176 400 560
85 187 425 595
90 198 450 630
PRE!EXERCISE BODY MASS BODY MASS AT 2% DEHYDRATION THRESHOLD
kg lb kg lb
40 88 39.2 86.2
45 99 44.1 97.0
50 110 49.0 107.8
55 121 53.9 118.6
60 132 58.8 129.4
65 143 63.7 140.1
70 154 68.6 150.9
75 165 73.5 161.7
80 176 78.4 172.5
85 187 83.3 183.3
90 198 88.2 194.4
46
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
47
SPORTS NUTRITION TOOLKIT ®®
SW
EA
T R
AT
E 
*
SW
EA
T R
AT
E 
DA
TA
 C
OL
LE
CT
IO
N 
AN
D 
CA
LC
UL
AT
IO
N 
FO
RM
=
!!!
= =
Pr
e-
Ex
er
ci
se
 B
od
y 
M
as
s
__
__
__
__
__
__
__
__
 k
g
Fl
ui
d 
/ B
ot
tle
 W
ei
gh
t B
ef
or
e
__
__
__
__
__
__
__
__
 (m
l o
r g
)
Fo
od
 W
ei
gh
t B
ef
or
e
__
__
__
__
__
__
__
__
 g
Ur
in
e 
Lo
ss
 D
ur
in
g 
Ex
er
ci
se
__
__
__
__
__
__
__
__
 (m
l o
r g
)
Fl
ui
d 
/ B
ot
tle
 W
ei
gh
t A
fte
r
__
__
__
__
__
__
__
__
 (m
l o
r g
)
*P
le
as
e 
co
nv
er
t g
ra
m
s 
to
 k
ilo
gr
am
s, 
m
l t
o 
lit
re
s 
an
d 
m
in
ut
es
 to
 h
ou
rs
 b
ef
or
e 
ca
lc
ul
at
in
g 
sw
ea
t r
at
e.
Fo
od
 W
ei
gh
t A
fte
r
__
__
__
__
__
__
__
__
 g
Ex
er
ci
se
 D
ur
at
io
n
__
__
__
__
__
__
__
__
 m
in
s
Po
st
-E
xe
rc
is
e 
Bo
dy
 M
as
s
__
__
__
__
__
__
__
__
 k
g
Bo
dy
 M
as
s 
Lo
ss
__
__
__
__
__
__
__
__
 k
g
Fl
ui
ds
 C
on
su
m
ed
__
__
__
__
__
__
__
__
 (m
l o
r g
)
Fo
od
 C
on
su
m
ed
__
__
__
__
__
__
__
__
 g =
!
!:
+
+
Bo
dy
 Mas
s 
Lo
ss
__
__
__
__
__
__
__
__
 k
g
Ex
er
ci
se
 D
ur
at
io
n
__
__
__
__
__
__
__
__
 h
ou
rs
Sw
ea
t R
at
e
__
__
__
__
__
__
__
__
 L
/h
Fl
ui
ds
 C
on
su
m
ed
__
__
__
__
__
__
__
 (k
g 
or
 L
)
Fo
od
 C
on
su
m
ed
__
__
__
__
__
__
__
__
 k
g
Ur
in
e 
Lo
ss
 D
ur
in
g
 E
xe
rc
is
e
__
__
__
__
__
__
_ 
(k
g 
or
 L
)
NUTRITION MONITORING
48
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
HYDRATION FEEDBACK FORM
PLAYER NAME: 
Date:
Exercise Type: 
 
Temperature:
Date:
Exercise Type: 
 
Temperature:
Date:
Exercise Type: 
 
Temperature:
Date:
Exercise Type: 
 
Temperature:
Sweat Rate
_______(L/h)
Sweat Rate
_______(L/h)
Sweat Rate
_______(L/h)
Sweat Rate
_______(L/h)
Before
_______ml
Before
_______ml
Before
_______ml
Before
_______ml
During
_______ml
During
_______ml
During
_______ml
During
_______ml
After
_______ml
After
_______ml
After
_______ml
After
_______ml
Sweat Sodium
_______(mg/h)
Sweat Sodium
_______(mg/h)
Sweat Sodium
_______(mg/h)
Sweat Sodium
_______(mg/h)
__________________
__________________
___________ ºC
__________________
__________________
___________ ºC
__________________
__________________
___________ ºC
__________________
__________________
___________ ºC
LOW INTENSITY ! COLD
HIGH INTENSITY ! COLD
LOW INTENSITY ! HOT
HIGH INTENSITY ! HOT
RESULTS
ADDITIONAL COMMENTS AND FEEDBACK
RESULTS
RESULTS
RESULTS
RECOMMENDED CONSUMPTION FOR EXERCISE
RECOMMENDED CONSUMPTION FOR EXERCISE
RECOMMENDED CONSUMPTION FOR EXERCISE
RECOMMENDED CONSUMPTION FOR EXERCISE
49
SPORTS NUTRITION TOOLKIT ®®
NUTRITION MONITORING
SWEAT RATE: ��� L/H 
)*()
SWEAT SODIUM: �00 MG/H
-08
BEFORE EXERCISE
Recommended fluid quantity to drink 
when driving to training.
��� mL
DURING EXERCISE
Recommended fluid quantity to drink 
during each hour of training. 
��� mL
AFTER EXERCISE
Recommended fluid quantity to 
drink after training.
��� mL
Copyright © 2018 GSSI 
© 2018 FC Barcelona
DATE: 
��/0�/20��
EXERCISE TYPE: 
TRAINING 
HUMIDITY: 
��% 
TEMPERATURE: 
��°C
"5)-&5& /".&
PRE!TRAINING
HYDRATION STATUS
):%3"5&%
^ Figure 12. Example of GSSI hydration feedback form used with FC Barcelona.
50
SPORTS NUTRITION TOOLKITNNutrition Interventions
NUTRITION INTERVENTIONS
51
SPORTS NUTRITION TOOLKIT ®®
NUTRITION INTERVENTIONS
NUTRITION INTERVENTIONS
When providing sports nutrition advice, the nutritionist will often go through a ‘decision making’ process. The 
‘decisions’ to make include determining which nutrients a player should consume, in which quantities, and at 
what time in relation to physical activity, to support the player’s performance and recovery. The solutions come in 
the form of personalised nutrition recommendations, and the process of sharing these solutions with the player. 
This is achieved through education, and the translation of recommendations to practical food based advice. 
This chapter will provide practical tools to support the nutritionist in making nutrition based decisions; 
specifically in regards to energy, carbohydrates, protein, other aspects that contribute to diet quality, and 
gastrointestinal complaints.
ENERGY 
Player’s energy expenditure can di!er day to day, but also between players within the same team depending on 
body composition, metabolism, as well as varying life demands outside of football. Correspondingly, a player’s 
energy intake should aim to match those demands. Thus, energy intake will vary depending on the demands of 
training or match days, and the specific goals of the player. If a player consumes too little, or too much energy, 
this can be detrimental to health and performance. This section provides tools to support the evaluation of 
energy expenditure and to monitor the risks of low energy availability.
ENERGY EXPENDITURE ANALYSIS METHODS 
There are several methods to analyse the energy expenditure of a player, including direct and indirect 
calorimetry. Direct calorimetry methods are expensive and rarely used within football, thus alternative methods 
are more commonly used, with examples shared in this section. If energy expenditure is estimated, results can 
be included within the dietary analysis feedback sheets on pages 28-29. 
INDIRECT CALORIMETRY 
Indirect calorimetry measures oxygen 
consumption and carbon dioxide 
production; this can be used to measure 
Activity Energy Expenditure (AEE) and 
Resting Metabolic Rate (RMR), which are 
components of Total Energy Expenditure 
(TEE). Use of indirect calorimetry is limited 
in football due to cost of equipment 
and required technical expertise, thus 
operating procedures are not described in 
detail here. However, indirect calorimetry 
is the preferred method to measure 
RMR (compared to the use of predictive 
equations), and if this method is available to 
the nutritionist, equipment and organisation 
specific standard operating procedures 
should be followed. 
52
SPORTS NUTRITION TOOLKIT ®®
DOUBLY LABELLED WATER !DLW"
The DLW assessment of TEE is considered a gold standard method, providing a non-invasive evaluation under 
“free living” conditions, (Westerterp, et al., 1986). However, the method is costly and time consuming, thus is not 
a commonly used method to assess TEE in football. As such, this method is not discussed in detail here, however 
methods for the use of DLW in elite football have been described elsewhere (Anderson, et al., 2017). 
PREDICTION EQUATIONS 
TEE can be predicted using equations. Although not as accurate as the gold standard DLW assessment, they are 
a cheaper, more convenient method that can be used where technical equipment is not available. Predictive 
equations require three components; Resting Metabolic Rate (RMR), Activity Energy Expenditure (AEE) and 
Thermic E!ect of Food (TEF), whereby: TEE = RMR + AEE + TEF (Thomas, et al., 2016). Details of each component 
can be found in Table 13. 
^ Table 13. Details of the three components of TEE predictive equations.
NUTRITION INTERVENTIONS
NAME OF COMPONENT EXPLANATION 
RMR
Can be measured (via indirect calorimetry), or predicted (using prediction equations). 
Many di!erent predictive equations exist, thus the nutritionist should research an 
equation that has been validated in the specific population of interest.
AEE
AEE takes into account planned and spontaneous physical activity, as well as 
energy expenditure of daily tasks. AEE can be estimated from exercise duration and 
intensities using metabolic equivalents (METs) (Thomas, et al., 2016), which have 
been linked to specific sports (Ainsworth, et al., 2011).
TEF Equivalent to ~10% of TEE (Westerterp, 2004).
53
SPORTS NUTRITION TOOLKIT ®®
^ Table 14. Potential signs and risk factors of low energy availability in football players.
LOW ENERGY AVAILABILITY !LEA"
When energy output exceeds intake over a prolonged 
period of time, the body can enter a state of LEA, where 
the body may begin to save energy by shutting o! 
processes that are essential for health (Logue, et al., 2020). 
LEA is the underlying cause of the conditions known 
as Relative Energy Deficiency in Sport (RED-S) and the 
Female Athlete Triad. It is important to note that LEA can 
a!ect both females and males. Table 14 displays some 
potential signs and risk factors which may indicate a 
player is experiencing LEA; a player does not need to 
show all of these symptoms to be in LEA. 
In female players, the Low Energy Availability in Females 
Questionnaire (LEAF-Q) has been used as a screening 
tool, whereby a score of >8 indicates that an individual 
is at risk for LEA (Melin, et al., 2014). In addition, the 
Relative Energy Deficiency in Sport Clinical Assessment 
Tool (RED-S CAT) can be used by medical professionals 
to clinically evaluate and manage players that are 
experiencing RED-S (Mountjoy, et al., 2015; Mountjoy, et 
al., 2018). 
NUTRITION INTERVENTIONS
Chronic dietary restriction and/orextreme dieting
Menstrual irregularities or complete loss of 
menstrual cycle Perfectionist tendencies
Continual and constant drive for 
thinness 2+ career stress fractures Frequent injuries
Significant changes in body 
mass or composition in short 
time periods
Low bone mineral density Over training
Training inconsistencies and/or 
constant fatigue
Regular illnesses/signs of compromised 
immunity 
Poor recovery between training 
sessions
Issues with concentrating Reduced libido Low iron levels
54
SPORTS NUTRITION TOOLKIT ®®
NUTRITION INTERVENTIONS
CARBOHYDRATES
Consuming adequate quantities of carbohydrate, tailored to daily activities, ensures that a player can fuel for, and 
recover from exercise. The aim of this approach is to help the player to perform at their best both mentally and 
physically. This section provides tools to support the player in meeting the energy demands of football training, 
match days, and recovery. 
CARBOHYDRATE CONVERSION TABLES
Daily carbohydrate intake (Table 15) and target quantities to ingest before and after matches (Table 16) can be 
modified based on player body mass (BM) and physical activity levels. 
^ Table 16. A guide to the quantity of carbohydrate to consume in the pre- and post-match periods based on body mass. Players should consume 
1-3g carbohydrate per kg body mass 3-4 hours before kick-o!. *Re-fuelling recommendations are 1g carbohydrate per kg body mass per hour for 4 
hours (Collins, et al., 2020). BM = Body Mass.
^ Table 15. A guide to daily carbohydrate consumption based on body mass, and activity levels. 
Recommendations adapted from Burke, et al., 2011 and Collins, et al., 2020. BM = Body Mass. 
BODY MASS RECOMMENDED CARBOHYDRATE INTAKE !G" PER DAY BASED ON BODY MASS
kg lb 3 g/kg BM/d 4 g/kg BM/d 5 g/kg BM/d 6 g/kg BM/d 7 g/kg BM/d 8 g/kg BM/d
40 88 120 160 200 240 280 320
45 99 135 180 225 270 315 360
50 110 150 200 250 300 350 400
55 121 165 220 275 330 385 440
60 132 180 240 300 360 420 480
65 143 195 260 325 390 455 520
70 154 210 280 350 420 490 560
75 165 225 300 375 450 525 600
80 176 240 320 400 480 560 640
85 187 255 340 425 510 595 680
90 198 270 360 450 540 630 720
Light Training / Skill Work
Moderate Intensity Training
High; Match Day / 2 x a Day / Congested 
Fixture Periods
BODY MASS RECOMMENDED CARBOHYDRATE INTAKE !G" IN THE PRE# AND POST#MATCH PERIODS BASED ON BODY MASS
kg lb 1 g/kg BM 2 g/kg BM 3 g/kg BM
40 88 40 80 120
45 99 45 90 135
50 110 50 100 150
55 121 55 110 165
60 132 60 120 180
65 143 65 130 195
70 154 70 140 210
75 165 75 150 225
80 176 80 160 240
85 187 85 170 255
90 198 90 180 270
Pre-match Fuelling
Re-Fuelling*
55
SPORTS NUTRITION TOOLKIT ®®
NUTRITION INTERVENTIONS
^ Table 17. Common sources of carbohydrate providing 30g and 100g respectively.
CARBOHYDRATE QUANTITIES 
Table 17 presents a selection of commonly consumed foods and beverages that will provide either ~30 or ~100g 
of carbohydrate. These examples, whilst not practically feasible in all cases, can be used as a guide for adapting 
quantities to meet a player’s requirements. There is space at the bottom of the table for the nutritionist to add 
foods that are more relevant to the country / club / player.
~30g ~100g
1 bottle Gatorade (500ml) 
29g carbohydrate and 120kcal
Large plate pasta (300g) 
100g carbohydrate and 515kcal
1 glass of orange (150ml) and apple juice (150ml) 
25g carbohydrate and 115kcal
Large plate rice (300g) 
95g carbohydrate and 430kcal
1 glass chocolate milk (300ml)
32g carbohydrate and 220kcal
Large plate couscous (300g) 
100g carbohydrate and 545kcal
1 square of flapjack (50g) 
30g carbohydrate and 240kcal
2 large plates quinoa (600g) 
105g carbohydrate and 700kcal
5 rice cakes (45g)
32g carbohydrate and 160kcal
2 plates of noodles (500g) 
105g carbohydrate and 550kcal
1 handful raisins (45g) 
30g carbohydrate and 135kcal
2 jacket potatoes (500g) 
105g carbohydrate and 500kcal
Handful of dried mango (40g)
28g carbohydrate and 155kcal
1 large sweet potato (350g) 
95g carbohydrate and 430kcal
1 medium bowl of porridge with milk (220g) 
27g carbohydrate and 250kcal
4 medium bowls of porridge with milk (880g) 
108g carbohydrate and 990kcal
Half a bagel (45g)
25g carbohydrate and 120kcal
2 bagels (180g)
95g carbohydrate and 500kcal
2 slices wholemeal bread (75g) 
28g carbohydrate and 170kcal
7 slices wholemeal bread (260g) 
100g carbohydrate and 600kcal
1.5 medium bananas (225g) 
30g carbohydrate and 90kcal
5 medium bananas (750g) 
100g carbohydrate and 450kcal
1.5 large oranges (300g) 
30g carbohydrate and 150kcal
5 large oranges (1000g) 
97g carbohydrate and 520kcal
56
SPORTS NUTRITION TOOLKIT ®®
^ Figure 13. An example FC Barcelona weekly schedule; matching carbohydrate intake to training and match needs.
BREAKFAST TRAINING LUNCH SNACK TRAINING DINNER
MONDAY TRAINING MD+1 FREE T.S
TUESDAY FREE T.S. FREE T.S
WEDNESDAY TRAININGMD-4 TRAINING S.
THURSDAY TRAININGMD-3 FREE T.S.
FRIDAY TRAININGMD-2 FREE T.S.
SATURDAY TRAININGMD-1 FREE T.S.
SUNDAY PRE MATCH MATCH *
*Depends on
 minutes played
MD = Match Day
T.S. = Training Session
CH = Carbohydrate
CH
CH
CH
 CH
PERIODIZATION WEEK EXAMPLE: MATCHING CARBOHYDATE INTAKE 
TO TRAINING AND MATCH NEEDS IN FOOTBALL
CARBOHYDRATE PERIODIZATION 
Daily carbohydrate consumption should be modified on a day-by-day, and meal-by-meal basis, as di!erent 
days and exercise sessions over the course of the football season will have di!erent physiological demands; for 
example, performance will not be the goal in every exercise session. Modification of carbohydrate consumption 
is known as carbohydrate periodization. Figure 13 highlights an example of the FC Barcelona approach to 
carbohydrate periodisation over the course of a one match week. Pages 58-59 provide examples on how to 
personalise and periodize three di!erent meals. 
NUTRITION INTERVENTIONS
57
SPORTS NUTRITION TOOLKIT ®®
NUTRITION INTERVENTIONS
58
SPORTS NUTRITION TOOLKIT ®®
NUTRITION INTERVENTIONS
Vegetables
Vegetables
Rice
Salmon
Sweet potato
Vegetables
Chicken
Eggs
Ca
rb
oh
yd
ra
te
 p
er
io
di
za
tio
n
-
+
Personalization 
and periodization
58
59
SPORTS NUTRITION TOOLKIT ®®
NUTRITION INTERVENTIONS
Example of how a Poke bowl can be personalized 
to a vegan option as well as periodized by three activity intensities: 
low (-), medium, and high (+).
-
+
Ca
rb
oh
yd
ra
te
 p
er
io
di
za
tio
n
Vegetables
Vegetables
Quinoa
Tofu
Rice
Vegetables
Hummus
Seitan
Personalization
59
60
SPORTS NUTRITION TOOLKIT ®®
NUTRITION INTERVENTIONS
PROTEIN
Protein supports a player’s growth, the repair of damaged muscle, prevention of and recovery from injury, and 
ultimately, performance. This section provides tools to support the player in meeting daily protein requirements. 
PROTEIN CONVERSION TABLES
To support the protein requirements of a player, Table 18 presents the total daily protein requirements for a player 
based on their activity levels, whilst Table 19 presents the recommended protein consumption per serving again, 
based on body mass. Injured players and those aiming to build lean mass should aim for the higher end of 
recommendations. Conversion tables from kilograms to stones and pounds can be found in the appendix (Table 23).
^ Table 19. A guide to protein consumption per serve (meal occasion) (Thomas, et al., 2016) (Collins, et al., 2020). BM = 
Body Mass.
^ Table 18. A guide to daily protein consumption based on body mass, and activity levels (Collins, et al., 2020). BM = Body Mass.
BODY MASS RECOMMENDED PROTEIN INTAKE !G" PER DAY BASED ON BODY MASS
kg lb 1.6 g/kg BM 
 1.7 g/kg 
BM
 1.8 g/kg 
BM
1.9 g/kg 
BM
2 g/kg 
BM
2.1 g/kg 
BM
2.2 g/kg 
BM
40 88 64 68 72 76 80 84 88
45 99 72 77 81 86 90 95 99
50 110 80 85 90 95 100 105 110
55 121 88 94 99 105 110 116 121
60 132 96 102 108 114 120 126 132
65 143 104 111 117 124 130 137 143
70 154 112 119 126 133 140 147 15475 165 120 128 135 143 150 158 165
80 176 128 136 144 152 160 168 176
85 187 136 145 153 162 170 179 187
90 198 144 153 162 171 180 189 198
Increasing Exercise Intensities
BODY MASS RECOMMENDED PROTEIN INTAKE !G" PER SERVE, DEPENDING ON BODY MASS
kg lb 0.25 g/kg BM 0.3 g/kg BM 0.4 g/kg BM
40 88 10 12 16
45 99 11 14 18
50 110 13 15 20
55 121 14 17 22
60 132 15 18 24
65 143 16 20 26
70 154 18 21 38
75 165 19 23 30
80 176 20 24 32
85 187 21 26 34
90 198 23 27 36
61
SPORTS NUTRITION TOOLKIT ®®
NUTRITION INTERVENTIONS
^ Table 20. Common sources of protein providing around 20g.
PROTEIN QUANTITIES 
Table 20 presents a selection of commonly consumed foods that will provide around, or greater than 20g of 
protein per serve. These examples, can be used as a guide for the nutritionist, with the nutritionist adapting 
quantities to meet a player’s requirements. There is space at the bottom of the table for the nutritionist to add 
foods that are more relevant to the country / club / player.
~20g
1 medium chicken breast (120g) 
38g protein and 175kcal
Textured Soy (50g)
24g protein and 160kcal
1 small sirloin steak (110g) 
37g protein and 250kcal
Seitan (100g)
24g protein and 120kcal
Small portion lean minced beef (100g) 
22g protein and 125kcal
4 tablespoons peanut butter (60g)
 19g protein and 450kcal
Half a tin of tuna (90g) 
21g protein and 90kcal
Tofu (100g)
15g protein and 120kcal
1 fillet of salmon (100g)
23g protein and 205kcal
1 plate lentils (250g) 
19g protein and 270kcal
1 medium fillet of cod (100g) 
24g protein and 100kcal
1 can chickpeas (230g) 
17g protein and 280kcal
1 plate prawns (120g) 
21g protein and 90kcal
2.5 servings edamame beans (200g) 
22g protein and 280kcal
3 average eggs (180g)
21g protein and 215kcal
1 can baked beans (415g) 
21g protein and 350kcal
1 tub cottage cheese (250g) 
23g protein and 260kcal
Large plate quinoa (300g)
21g protein and 350kcal
0% fat yogurt (200g)
 20g protein and 110kcal
Peanut powder (50g)
25g protein and 160kcal
1 pint milk (568ml) 
19g protein and 360kcal
Almond protein powder (50g)
22g protein and 100kcal
Glass chocolate milk (500ml) 
18g protein and 360kcal
3 servings mixed nuts (90g)
25g protein and 550kcal
60g skimmed milk powder
21g protein and 210kcal
Tempeh (100g)
21g protein and 180kcal
1 scoop of milk protein concentrate (30g)
 23g protein and 120kcal
Soya flakes (50g)
27g protein and 200kcal
1 scoop of whey protein isolate (30g) 
25g protein and 130kcal
Mycoprotein (200g)
22g protein and 200kcal
62
SPORTS NUTRITION TOOLKIT ®®
NUTRITION INTERVENTIONS
^ Figure 14. Examples of foods providing 25g protein to be consumed throughout the day.
25g OF PROTEIN
Meat & Fish 110g
Lentils 270g
Edamame 250g
Rice 300g
Tofu 165g
3,5 eggsQuinua 185g
Pasta 200g Oat 150g
Potato 125g
63
SPORTS NUTRITION TOOLKIT ®®
NUTRITION INTERVENTIONS
PR
OT
EI
N 
TI
M
EL
IN
E
Th
e 
th
re
e 
T’s
 s
ho
ul
d 
be
 ta
ke
n 
in
to
 a
cc
ou
nt
 w
he
n 
ev
al
ua
tin
g 
pr
ot
ei
n 
in
ta
ke
: ‘T
ot
al
’ a
m
ou
nt
, ‘T
im
in
g’
 o
f i
nt
ak
e,
 a
nd
 ‘T
yp
e’
 o
f p
ro
te
in
 
co
ns
um
ed
. T
o 
ev
al
ua
te
 in
ta
ke
, t
he
 p
la
ye
r c
an
 re
co
rd
 a
 d
ai
ly
 tr
ai
ni
ng
 o
r m
at
ch
 s
ch
ed
ul
e 
on
 th
e 
‘E
xe
rc
is
e 
Ti
m
el
in
e’
 a
nd
 th
ei
r d
ai
ly
 p
ro
te
in
 
co
ns
um
pt
io
n 
on
 th
e 
to
p 
ha
lf 
of
 th
e 
‘N
ut
rit
io
n 
Ti
m
el
in
e’.
 Th
e 
nu
tri
tio
ni
st
 c
an
 th
en
 e
va
lu
at
e 
in
ta
ke
 a
ga
in
st
 th
e 
pl
ay
er
’s 
re
qu
ire
m
en
ts
, 
an
d 
pr
es
en
t a
n 
op
tim
is
ed
 p
ro
te
in
 c
on
su
m
pt
io
n 
pl
an
 o
n 
th
e 
bo
tto
m
 h
al
f o
f t
he
 ‘N
ut
rit
io
n 
Ti
m
el
in
e’.
 F
or
 in
fo
rm
at
io
n,
 to
 o
pt
im
is
e 
pr
ot
ei
n 
sy
nt
he
si
s 
fo
r r
ep
ai
r a
nd
 a
da
pt
at
io
n,
 p
ro
te
in
 c
on
su
m
pt
io
n 
is
 re
co
m
m
en
de
d 
at
 2
0-
25
g 
ev
er
y 
3-
4 
ho
ur
s 
(C
ol
lin
s, 
et
 a
l., 
20
20
).
CU
RR
EN
T E
XE
RC
IS
E 
SC
HE
DU
LE
Wake Up
Sleep
Wake Up
Sleep
EX
ER
CI
SE
 TI
M
EL
IN
E
NU
TR
IT
IO
N 
TI
M
EL
IN
E
CU
RR
EN
T I
NT
AK
E
RE
CO
M
M
EN
DE
D 
IN
TA
KE
64
SPORTS NUTRITION TOOLKIT ®®
NUTRITION INTERVENTIONS
OTHER DIETARY ASPECTS
^ Table 21. Example foods that contain antioxidants.
^ Table 22. Example foods which may support the reduction of inflammation.
EXAMPLES OF FOODS CONTAINING ANTHOCYANINS: 
Cherries, pomegranates, red fruits: blueberries, blackberries, blackcurrant, 
açai and other berries.
Daily requirements may di!er depending on individual demands such as minutes played. These foods 
may also be important when players are injured or when promoting recovery, as well as match day -1, 
match day, and match day +1. 
EXAMPLES OF FOODS CONTAINING VITAMIN C:
Yellow kiwi, green kiwi, acerola, camu-camu, papaya, red and green pepper, 
parsley, citrus fruit, berries, broccoli, tomato.
High quality Curcumin supplements
High quality Omega-3 supplements
EXAMPLES OF FOODS CONTAINING OTHER ANTIOXIDANTS:
Macha tea, white tea, pure cocoa, cocoa nibs, garlic, leek, mushrooms, carrots, 
ginger, turmeric, spices: cloves, cinnamon, aromatic herbs: rosemary, oregano 
and other provencal herbs.
FOODS THAT MAY SUPPORT THE REDUCTION OF INFLAMMATION: 
2-3 x / week consume oily fish specially: sardine, mackerel, salmon, anchovies.
Handful of nuts daily.
Use seeds like chia, flax, and sesame daily.
Use extra virgin olive oil raw and to cook.
Avocado, legumes, edamame beans, olives and açai.
EXAMPLES OF FOODS CONTAINING FOLATES:
Green leafy vegetables: rocket, arugula, kale, spinach, parsley, broccoli, asparagus. 
Avocado, green smoothies.
FOODS THAT COULD BE CONSUMED LESS WHEN AIMING TO REDUCE INFLAMMATION:
Alcohol, red meats, sausages, fatty dairy foods, and foods with palm oil and trans fats.
CONSUMPTION OF FOODS WHICH MAY SUPPORT 
THE REDUCTION OF INFLAMMATION SHOULD BE ENCOURAGED
DAILY CONSUMPTION OF FOODS CONTAINING 
ANTIOXIDANTS SHOULD BE ENCOURAGED.
65
SPORTS NUTRITION TOOLKIT ®®
NUTRITION INTERVENTIONS
GASTROINTESTINAL COMPLAINTS
A common concern for players is gastrointestinal (GI) complaints; symptoms can include bloating, stomach pain, 
vomiting and the urge to defecate, amongst others. If severe, these issues are likely to a!ect performance, thus 
solutions are required. GI issues during exercise may sometimes be a result of nutritional intake, be that the 
types of food or beverages that have been consumed, or the timing of intake around an exercise session. 
GASTROINTESTINAL COMPLAINTS QUESTIONNAIRE
This section provides a questionnaire on page 66-68, which aims to determine the potential cause of any GI 
complaints (Pfei!er, et al., 2012) (Gaskell, et al., 2019). This questionnaire can be used as a standalone tool, or as a 
follow on during a consultation session. The nutritionist can move through the questionnaire stage by stage with 
the player, circling/documenting the player’s responses. 
Section one aims to capture any symptoms and their severity during matches and training. If symptoms are only 
reported in one of either matches or training, the questionnaire can be run once for the particular event where 
issues occur. If both matches and training cause di!erent symptoms and/or severity, the questionnaire can be 
run twice, once in regards to matches, and once in regards to training. The nutritionist can cross out the term 
‘training’ or ‘matches’ where it is not relevant. 
Section two of the questionnaire aims to evaluate the player’s dietary habits around training and/or matches, 
and the nutritionist can use the results to try to establish the potential causes of the GI distress, be that the type, 
or timing of food or beverage consumption. 
Section three reviews GI complaints outside of training and matches, and also considers the potential role of the 
menstrual cycle in women. This section aims to identify if GI complaints