This is the ultimate guide to food tracking for footballers.
In this guide i’ll show you:
- How to get a better understanding of your current eating habits
- How to track your food and drink online
- The best food tracking tools every footballer should use
- What to do if you don’t have time to track your food
Let’s get started.
Whether your goal is to tone up, lose weight or pack on some muscle, tracking the food you consume each day should be the first thing on your mind.
It’s key to know what foods you’re eating and in what quantities before you are able to make healthier changes.
For players who find it hard to lose weight, there is often a misunderstanding on the amount of calories you are taking in throughout the week. This is the same for players who are looking to put on size or muscle, you are often under consuming on the calories needed to supply your body enough energy to build size and muscle.
(Note: There are some cases in which players struggle to lose or gain weight due to a hormonal imbalance, in these cases it may not be down to tracking food intake.)
But for most players the calories you’re consuming should be the first thing you adjust to reflect your goals.
Food tracking will definitely help
It’s important you don’t judge yourself on the food choices you’re making at this moment in time. Just jot everything down and take a photo of all of your meals on your phone. By creating this journal you will become more aware of your eating patterns and what types of food you prefer.
After the 7 days (14 if you can), when you have made a good habit of logging foods, and taking a photo of your meals, you now need to work out your calories, nutrients sugars and salts within your foods. And the best free food tracking app for doing this is MYFITNESS PAL. (You can also use the food tracking Fitbit app as well).
Both of these Apps also integrates seamlessly with the PS Training Academy App. So, your performance coach can monitor your nutrition as you log your meals. We’ve noticed that within 2/3 days players get a real sense of how their calorie consumption is far off from the amount they need to achieve their goal of losing weight, gaining muscle or fuelling for training.
How long should I be food tracking online for?
If you’re a player who has finds it hard to gain muscle and increase your strength, and after journaling your food for a week or 2 you notice that your daily calorie intake is coming in about 2000 calories, then it’s likely that you’re not eating enough food. Therefore, to increase your strength, muscle mass or weight you’ll now need to shrewdly increase your calorie intake.
And if you are a player that always seems to find it hard losing weight or keeping the weight off, then after completing your 7-day food journal, you can highlight key times that you take on high calorific meals, and start improve your choices.
The thing is, most players eat the same food on a weekly basis, so it’s actually quite easy to make healthier changes that you can stick too, whether it’s removing certain foods or simply reducing or increasing your calorie intake. However, we suggest that continuously tracking food and exercise is a must for players who are serious about progressing.
But I don’t have the patience to food track
Next your performance coach will calculate the exact caloric intake and daily macronutrients splits necessary for you to reach your training goal. And work out your meal plan based on these details.
Taking into account any intolerances, allergies and food preferences. Each meal comes with cooking instructions, and shopping list so you can save time and money when in the supermarket.