The Best Diet Plan for 6-a-side Football

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Many players choose 6-a-side football to help them maintain a healthy lifestyle. A fast-paced game played over two 18-minute halves, it’s a great form of aerobic exercise that gives your body a thorough cardio-vascular workout.

While intense, regular exercise can work wonders for your overall health and well-being, it’s only one piece of the puzzle. If you want to be your best on the 6-a-side pitch, it’s important to remember that you only get out of your body what you put into it.
While personal nutrition is a complicated and detailed topic by itself, for our purposes, there are three main elements that you need to keep in mind: carbohydrates, protein, and vitamins and minerals. Each of these has a direct and noticeable impact on your overall health and, specifically, your performance in 6-a-side football.

The three main elements of nutrition


This is the fuel that will keep you going throughout the day, particularly during the match. Carbohydrates supply your muscles with the energy required to carry out their daily activities. They help to fuel muscle contractions, which are a key element of exercise on and off the pitch. Carbohydrates are broken down into sugars during digestion. Anything not immediately required by the body is stored as glycogen in your muscles and liver. These stored sugars need to be burned off at regular intervals through exercise and activity or they will turn into fat, which is the opposite of what we want. While it might be tempting to reduce your carbohydrate consumption to avoid this, without the quick energy they provide, you will soon become fatigued on the pitch.


Protein provides very little in the way of fuel for the body, but it is a source of essential fats and amino acids that allow the body to build stronger muscles, bones, and tendons, all of which are essential for playing sport at any level. Amino acids also help the body produce the enzymes and hormones that regulate its metabolism.

Vitamins, minerals, and anti-oxidants

This category covers dozens of essential nutrients that your body requires to operate at optimal efficiency. While they are only needed in small amounts, they are crucial for maintaining long-term health. Some of the most important vitamins include A, B6, B12, C, and E. Likewise, some of the most essential minerals your body needs include copper, iron, magnesium, sodium, zinc, manganese, and selenium. To ensure you’re getting the right mix, stock up on vegetables, grains, fish, lean meat (such as chicken and turkey), beans, fruits, legumes, and nuts. This combination of nutrient-rich foods not only aids with a healthy lifestyle, it will help fill you up without making you feel sluggish and lethargic—and they taste good, too! If your regular diet doesn’t contain enough of these vitamins and minerals, you can always top up your nutrient levels with over-the-counter supplements.

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Pursuing a healthy diet isn’t a quick fix for your performance. That said, if you’re committed, it won’t take long to start seeing serious improvement in your strength, speed, and overall fitness on the pitch. If you’re ready to put together your own 6-a-side football team, get in touch with Soccer Gods today and register your interest in joining a local league.