Health & Fitness for the Female Football Player

Since the American women’s football team won the 2019 World Cup, women’s football has seen a surge in popularity. Co-captain Megan Rapinoe, who also won the Player of the Match award for the final, has used their victory to try and motivate girls to join the sport. She claims there has never been a better time for women footballers to start getting involved in their local teams. For years football (or soccer) has been largely viewed as a predominately masculine sport, but Megan, and all the other girls believe that this is about to change.

There is a newfound interest in the women’s side of the sport and for arguably one of the first times in history, women have received more attention than their male counterparts. More and more women are choosing to get involved in the sport. If you have an interest in learning about football then be sure to do some research online, there are plenty of resources out there. If you’re wanting to stay on top of fixtures or other areas of the sport, you can learn more about football at baobongda. If you are one of the many women who have decided to take up football, then here are some tips and tricks for you to make sure your health and fitness is in top condition, every time you walk onto the pitch.

Pay Attention to What You Eat

One of the most important aspects of any athlete’s training is their diet – and football is no different. Running around the pitch for around 90 minutes as you can imagine burns a lot of calories, so naturally, it is important to make sure you are stocked up on energy giving bars and snacks before every game. Another important aspect of your diet is protein. Protein helps to develop and build muscle, which will important if you’re wanting to improve your fitness. Things like chicken, eggs, nuts and beans will give you high levels of protein whilst also limiting fat intake.

While it is a staple for any healthy diet, eating your five portions of fruit and vegetables a day is even more important for athletes such as yourselves, partaking in high impact sports. Something arguably more important to focus on for women, is your intake of vitamin C and iron. Considering once every month women can expect to lose between 10 to 80ml of blood each month on their period. Not to mention any potential breakthrough bleeding that may occur. This all means, especially around our periods, our iron and vitamin C levels are far lower than normal. This is why we should be making sure to maintain our iron and vitamin C levels as best we can to ensure our performance isn’t affected on or off the pitch

Keep Those Knees Up

While it may seem like a given, in order to make sure you are giving your best performance on the pitch, it is important to keep up with your fitness training. Whether it’s going to the gym, going for a swim or going for a run in the park, there are countless ways for you to help build on your fitness to help you up your game – both figuratively and literally. It is also important to remember that before any exercise, you should make sure to stretch and warm up, in case you wind up with an unexpected injury like a pulled muscle, which would put you out of the game.

As mentioned earlier, football involves a lot of running, so it’s important to include lots of cardio training in your fitness routine. This will also help to improve your stamina which will help you run faster for longer. Whilst not necessarily a must, it could also be helpful to incorporate some light weight-training into your routine. It is important to pay attention the weight you choose to work with, so you don’t increase your risk of injury, like before. It would be best to start with a lower weight and build your way up from there. Weight training helps to build muscle and considering using your arms is considered a foul, key areas to focus on would be your legs and core.


Couple these tips with a can-do attitude and you may just be the next Megan Rapinoe.

Good Luck!




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