With AFL being one of the most popular sports in the country, there’s naturally a great deal of discussion and analysis on every aspect of the game. Everything from the training performance of individual players to their social media activity is scrutinised in various capacities by fans and commentators who want to have the most complete picture of the sport they can get.
One area that can get overlooked is the way in which our professional footy athletes are dieting in order to give their bodies the greatest advantage on the field. Certainly, a balanced and nutritious diet is essential for peak performance in any physical activity and for life in general, but what are the most ideal eating habits for AFL players?
We know that our footy players aren’t lazy and definitely don’t shy away from preparing their own meals at home, with a few of them no doubt opting for quick and delicious recipes with ingredients they can have delivered straight to them. There are plenty of options on the kitchen table, but aspiring athletes probably want to know what the most optimal meal plan is.
We know that AFL is a very physically demanding sport, being broken up into 20 minute quarters (although they can exceed this) that are filled with intense bursts of activity from all players. Depending on the way the team rotates its players, the actual time any individual spends running on the pitch can vary.
Needless to say, our AFL players need to have the right nutrition to fuel the high level of activity they undertake. Of course, the field position that the player is in will also influence the kind of minimum nutrition their body needs in order to sustain themselves throughout a match.
For example, mid-fielders are going to run greater distances and therefore need greater overall endurance while defenders need to be effective in short, aggressive bursts. Therefore it can be assumed that specific dieting should be approached slightly differently for individual players depending on their role.
Let’s take a look at what the most optimal eating habits are for each stage of an AFL player’s typical match cycle.
Training diets
In order to maximise player performance and their overall health, training diets need to incorporate a diverse range of nutrition. This is the most important stage of a player’s eating habits as the majority of training will take place in the off-season where other commitments may interfere with their ability to stick to a meal plan.
For example, players who work secondary jobs and/or raise children during the off-season are more likely to break their diet purely out of convenience. Players who fail to be vigilant during this period can not only jeopardise their training performance but also their overall performance when it comes time to play again.
Naturally, the training diet an AFL player undertakes will be more focused on providing nutrition that works towards long-term goals like muscle building and improved stamina. This is especially important for younger players who need to nurture their natural development while also working towards AFL specific fitness goals.
When it comes to training diets, a high level of protein and carbohydrates is standard for improving stamina and enhancing muscle recovery and repair. Healthy fats are also encouraged along with a mix of wholegrains, fruits, vegetables, seeds and nuts.
Pre-game diets
In the days building up to a match, players benefit greatly from eating regimens that focus on the concept of ‘carbohydrate loading’. This entails consuming around 10-12g of carbs per kilogram of total body weight, with meals being spread apart by 2-3 hours.
Because matches can take place at different times of the day, the start time of the match will also influence what players consume beforehand. A pre-game ‘fuelling’ meal will usually take place 2-4 hours before the start of the match.
Again, the focus here is for players to consume carbohydrates to fuel them throughout the game, although some protein can be useful for reducing feelings of hunger while playing. As always, fluids are essential for preventing dehydration during the match.
While carbohydrates are the focus, dieticians still recommend that players continue to consume a good mix of proteins, good fats and a good amount of water prior to the start of a match.
Mid-game diets
Quarter and half time breaks are ideal timeframes for players to refuel, although they will normally choose to skip heavy, solid foods in order to avoid stomach upsets during the high intensity of the game. In these break times, many players will opt to consume energy gels or sports drinks that replenish their glycogen stores.
Most importantly, players need to replenish the carbohydrates they’ve burnt during the match so they can continue to play at their peak. As always, consuming a good amount of fluids is essential to preventing dehydration during the rest of the game.
Post-game diets
When the match is over, the recovery process begins. After an intense game, a player’s body will be depleted and in order to avoid post-match injury or illness they need to refuel appropriately. Rest is also essential post-game.
For around 30-60 minutes post-game, a player’s muscles will absorb nutrients at a higher rate and therefore it’s an important window of time to get some much needed protein and carbohydrates in. Eating well post-exercise is always recommended as a means of maximising the positive effects of the physical exertion that took place.
It’s normal for most players not to have a big appetite post-match simply because of how tired they are. Finding the right post-match food is important to ensure that players get the right nutrition and don’t skip meals because they find them unpalatable in their exhausted state.
We can’t talk about AFL dieting without mentioning alcohol since it’s a common post-game ritual when celebrating a victory or coping with a defeat. Of course, alcohol should be consumed in moderation, but most sports dieticians will recommend that players stay away from the drink entirely in order to maximise their recovery.
