Diet and exercise

Professional footballers are athletes and in order to reach that physical level one must eat a healthy diet and exercise. They expend a lot of energy in training and matches, so the key is to find a happy nutritional balance in your meals, which means getting enough protein and carbohydrates, as well as fluids. Messi, for example, follows a strict diet which includes plenty of water, fish, whole grain foods, fresh fruit and vegetables. Ronaldo, likewise, incorporates foods such as fish and eggs into his diet. Naturally, if you want to make it as a professional footballer, it is not advisable to eat junk food or a lot of sugary treats. "A good workout must be combined with a good diet," Ronaldo says. "I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables, and avoid sugary foods Exercise plans should be tailored to each individual and they will be different depending on your age, with your body going through natural changes during puberty. However, football is a sport of endurance which incorporates explosive elements, so it is always important to focus on certain areas. You should, at the very least, develop the fitness to last 90 minutes on a pitch, but ideally you'll be able to last longer - in case of extra time! Cardiovascular exercises and high-intensity interval training - running, rowing and weight training - helps build up strength and endurance. Warming up with light jogging and stretches is advised before any session to reduce the risk of injury. You should also take care to maintain balance in your routines by ensuring you work on your upper body and lower body equally.