How We Got There with Food-First Nutrition

Discover the benefits of food-first nutrition and how it helped Olympiacos FC Academy's to UEFA Youth League glory

How We Got There with Food-First Nutrition: Olympiacos FC Academy’s Journey to UEFA Youth League Glory

Written by: Dr. Eirini Manthou

The Olympiacos FC Academy’s stunning triumph in the 2024 UEFA Youth League, defeating AC Milan 3-0 in the final, wasn’t just about talent, tactics, or training; it was a victory shaped by a well-rounded approach that also prioritized nutrition.

With growing research on the role of diet in athletic performance, Olympiacos embraced a food-first philosophy, ensuring that their young athletes were fueled optimally throughout their journey to becoming European champions.

Football Team Celebrating winning UEFA Youth League 2024

Olympiacos’ youth team had an impressive journey to the top. Having entered the competition as Greek Super League U19 champions, they sailed through the early rounds, defeating teams like Lecce, Kampala, and Inter Milan.

In the knockout stages, they continued to showcase resilience, eliminating giants like Bayern Munich and Nantes, before delivering a commanding performance in the final against Milan in Switzerland.

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Their triumph marked the first time a Greek team won the UEFA Youth League, solidifying their place in European football history. After this victory Olympiacos players demonstrated stamina, mental resilience, and strategic clarity during the thrilling final showdown against Flamengo in Brazil. This journey was another example of how unique challenges can be overcome with fine tuning to the nutrition and hydration regimen.

The intense travel schedule and time zone changes but also the unfamiliar climate and local cuisine posed unknown problems to the young players. Despite the initial disruptions, their adaptability and commitment to a food-first approach allowed them to remain resilient, turning these challenges into a testament to their discipline and dedication to peak performance on the world stage.

See here an example of a breakfast in Brazil:

Porridge with Red Berries Recipe

The Role of Food-First Nutrition in Olympiacos’ Success

Food-first nutrition means prioritizing whole foods over supplements, providing athletes with the nutrients necessary for energy, recovery, and overall performance. For Olympiacos, this philosophy wasn’t just about ensuring players were physically ready for each game—it was about long-term development and health which is far beyond winning a match but a lifetime approach.

Pre-Match Nutrition

Ahead of their games, players followed a structured diet designed to optimize their glycogen stores, which are essential for sustained energy during matches. Simple and complex carbohydrates (quinoa, pasta, grains) and lean proteins (chicken, turkey, fish) were emphasized while also antioxidants (fresh fruits like berries) and healthy fats (avocado, olive oil) were used in adequacy.

Hydration was equally critical, with players consuming plenty of water and electrolyte-rich beverages to stay hydrated, especially during travel and matches in different climates.

Fresh Fruit

During the Game – Sustaining Energy

While most of the work was done pre-match, Olympiacos also focused on maintaining energy levels during the game. Research suggests that high-intensity athletes benefit from small, easy-to-digest snacks during prolonged exercise. Olympiacos players were often provided with raw and dry fruit slices, energy gels, honey or electrolyte drinks during half-time to keep glucose levels stable, avoiding the mid-game energy crashes that can occur after glycogen stores are depleted.

Post-Match Recovery

After intense matches like their Youth League clashes against top European academies, recovery nutrition became crucial. Meals rich in protein (such as grilled fish or eggs and meat) and high-quality carbohydrates (sweet potatoes, pasta, brown rice) helped replenish glycogen stores and support muscle repair. Additionally, antioxidant-rich fruits and vegetables (like berries and spinach) or spices (turmeric) were used to combat inflammation and promote faster recovery.

Snacks and Meals During Matches

Photos shared from the Olympiacos FC Academy’s journey offer insights into how meticulously they approached nutrition. Meals were often a balance of macronutrients, with dishes like grilled salmon with quinoa and roasted vegetables or chicken wraps paired with mixed greens and nuts. Snacks were also carefully chosen: fresh smoothies, oats, raw energy bars, fruit, and nuts provided quick and sustainable energy between training sessions and games.

Fresh Smoothies
Fresh Fruit

Their food-first approach was not just about what to eat, but also when to eat. Timing meals and snacks around training and competition was key, ensuring that players were optimally fueled before kick-off and had the nutrients needed for recovery post-game.

Brazilian-Pancakes-Recipe

The Science Behind It

The science of nutrition in football has evolved rapidly, with research supporting the idea that what athletes eat can directly influence their performance on the pitch. Studies highlight the role of carbohydrates in maintaining endurance, the importance of protein in recovery, and how fats contribute to long-lasting energy reserves.

Glycogen Loading: Before matches, Olympiacos players engaged in a glycogen-loading phase, consuming foods rich in simple and complex carbohydrates to build up energy stores. Studies show that increasing glycogen stores before intense exercise improves stamina and endurance.

In-Game Nutrition: Consuming quick-digesting carbohydrates, like fruits or energy gels and honey can keep blood glucose levels stable, supporting cognitive function and maintaining energy for the final stretch of the game.

Post-Match Recovery: Proper post-match nutrition aids in muscle recovery and reduces the risk of injury. Consuming protein within 30 minutes of exercise, promotes muscle protein synthesis and faster recovery.

Consistency

Consistency in both training and nutrition was essential for Olympiacos’ young players. Maintaining a balanced diet over the course of the season and a stable body composition meant that athletes could perform at their peak in every match. Whether playing against local or international teams, the players’ bodies were prepared for the physical demands placed on them.

This consistent attention to nutrition is likely one of the reasons why Olympiacos boasted one of the tournament’s best defenses and attacks. Proper fuel allowed them to remain sharp, focused, and energetic across 90-minute matches and multiple rounds of the competition.

Summary

Olympiacos FC Academy’s 2024 UEFA Youth League victory was a testament to their technical skills, tactical prowess, and teamwork. However, underlying these achievements was a comprehensive nutrition strategy that ensured their players were at their physical best when it mattered most.

By embracing a food-first approach, Olympiacos set a precedent for how nutrition can be integrated into a championship-winning formula.

As more football clubs and academies acknowledge the role of nutrition in athletic performance, Olympiacos’ success story will likely inspire others to prioritize food-first strategies, ensuring that players are not just prepared for one game but for long-term success.

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The Foundation Certificate in Soccer Nutrition provides an introduction to soccer nutrition and the fuelling required to maximise player performance and recovery while reducing the risk of injuries.

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The Intermediate Certificate in Soccer Nutrition course introduces you to advanced concepts in soccer specific nutrition, providing in-depth knowledge and best practices as applied at elite clubs to maximise player performance, preparation and recovery.

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Frequently Asked Questions (FAQs)

  • What is sports nutrition?

Sports nutrition focuses its studies on the type, as well as the quantity of fluids and food taken by an athlete. In addition, it deals with the consumption of nutrients such as vitamins, minerals, supplements and organic substances that include carbohydrates, proteins and fats.

  • What are the 3 principles of sports nutrition?

The three principles are: Fuelling – providing the body with food to enhance stamina, strength and clarity. Hydration – preventing dehydration and fatigue, whilst optimising muscle performance. Recovery – to aid in recovery after exercise.

  • What is a sports nutrition plan?

Follow a well-balanced meal plan that includes carbohydrates, protein, and fat. Carbohydrate intake may need to be increased a few days prior to your athletic event. Before a competition. Your pre-event meal should be higher in carbohydrates, with some protein but lower in fiber than you eat on a daily basis.

  • What is a sports nutritionist?

A sports nutritionist advises athletes on nutritional regimes that allow for optimal performance. They must understand the effects that foods have on the human body. Sports nutrition specialists study the types and quantities of foods and fluids that should be consumed by an athlete.

References (click to expand)

– Olympiacos FC official site: Youth Champions

– UEFA Youth League Final Report

1. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. *Journal of the Academy of Nutrition and Dietetics, 116*(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006

2. Maughan, R. J., Burke, L. M., & Dvorak, J. (2018). IOC consensus statement: Dietary supplements and the high-performance athlete. *British Journal of Sports Medicine, 52*(7), 439–455. https://doi.org/10.1136/bjsports-2018-099027

3. Heaney, S., O’Connor, H., Gifford, J., & Naughton, G. (2011). Comparison of strategies for assessing nutrient intakes in athletes. *International Journal of Sport Nutrition and Exercise Metabolism, 21*(3), 243–254. https://doi.org/10.1123/ijsnem.21.3.243

4. Peeling, P., Castell, L. M., Derave, W., de Hon, O., Burke, L. M., & Stear, S. J., et al. (2019). Food first but not always food only: Recommendations for using dietary supplements in sport. *International Journal of Sport Nutrition and Exercise Metabolism, 29*(2), 178–187. https://doi.org/10.1123/ijsnem.2018-0264

5. Burke, L. M., & Hawley, J. A. (2018). Swifter, higher, stronger: What’s on the menu? *Science, 362*(6416), 781–787. https://doi.org/10.1126/science.aau2093

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