Underfuelling the workload
Training hard, eating too little around sessions.
ForPro · Performance NutritionNutrition is
Fuel the detail.
Nutrition is
performance.
Personalised sports nutrition for football — built around your position, your load, and your season. Not eating well. Performing well.
María Blanco
Performance Nutritionist · ForPro
6yr
In pro football
0 yr
Working in professional football
0–5
Days to build your personalised plan
0–2
Weeks to feel energy & recovery shift
0%
Individualised — no copied diets
María Blanco · MSc
Who you work with
Biochemist and dietitian, specialised in sports nutrition and microbiota — six years embedded in football.
I help players improve performance, recovery, body composition and match preparation across the season and off-season — inside the club, and one-to-one with athletes chasing their own goals.
My job is to take the complexity of sports science and turn it into something practical and usable in a player's daily life. Nutrition should feel clear, flexible and sustainable — built around awareness, not restriction.
01Biochemist & dietitian02Sports nutrition & microbiota03Club & 1:1 athletes
The philosophy
Nutrition goes far beyond eating well.
At a certain level, nutrition stops being “eating healthy.” It becomes part of performance — about detail, structure and personalization.
María Blanco
01 · Why it matters
Football demands fuel.
Training, matches, recovery, travel, gym work and busy schedules all require you to fuel properly to perform consistently. Done right, nutrition does real work for you.
- 01Energy that lastsMaintain energy throughout training and matches — no late-session drop-off.
- 02Faster recoveryRecover faster between sessions so you arrive fresh, not depleted.
- 03Body compositionImprove composition and support strength and speed development.
- 04Congested weeksReduce fatigue during fixture pile-ups when the schedule never lets up.
- 05Lower injury riskReduce injury risk and stay available — the most underrated stat in football.
- 06Season-long consistencyStay more consistent physically across the entire season.
02 · The traps
Common mistakes.
The biggest one: not eating enough for the work you do. Players train intensely but underfuel — and over time it costs recovery, energy and performance.
Poor hydration
Hydration treated as an afterthought, not a strategy.
Skipping meals
Missed meals that quietly erode recovery and energy.
Eating inconsistently
Fuelling by motivation instead of structure.
Leaning on supplements
Depending on supplements before the basics are solid.
Copying online diets
Plans that ignore your workload, genetics and microbiome.
03 · The methodUnderstand first.
Understand first.
Then build.
Everything starts with understanding the player. From there we build a realistic, personalised structure you can actually follow — and adjust as the season moves.
We learn
Inputs that shape the plan
- ARoutine & habitsLifestyle and weekly rhythm
- BMedical & injury historyBlood tests where relevant
- CBody compositionSkinfolds, DXA, InBody
- DPosition & playing stylePhysical demands of your role
- ETraining & match loadWeekly schedule and minutes
- FRecovery qualityWhoop, Oura, Garmin data
We build
A structure you can follow
- 01Daily meal structureBuilt around your real day
- 02Match-day fuelling protocolPre, during and post
- 03Hydration strategyPersonalised to sweat & load
- 04Recovery mealsTo turn around between sessions
- 05Supplement guideOnly when needed, science-based
- 06Workload adjustmentsTuned to goals as you go
Personalisation
Not every footballer should eat the same.
Nutrition changes with training intensity, minutes played, injury recovery, muscle-gain or fat-loss goals, match congestion and the phase of the season. A repeated-sprint player needs different fuel from one focused on body composition.
04 · How we work together
Four steps.
A clear path from first conversation to ongoing support. Tap each step to see what happens.
01
Initial consultation
After a questionnaire sent before we meet, we sit down 1:1 to discuss your goals, current habits, training schedule and the challenges you're facing right now.
05 · What you receive
Everything you need.
Depending on your needs, collaboration can include everything required to apply nutrition consistently in real football situations.
Nutrition plan
Personalised to you, end to end.
Match-day strategy
Fuelling for before, during, after.
Recovery guidelines
Turn around faster between sessions.
Hydration plan
Built to your load and sweat rate.
Supplement advice
Science-based, only when needed.
Progress tracking
Measured, reviewed, refined.
Regular adjustments
Tuned as the season changes.
Ongoing support
Someone in your corner all season.
06 · What players notice
The results.
Nutrition won't replace good training or discipline — but it changes how you perform and recover. Most players feel energy and recovery shift within the first one to two weeks.
↑
Better energy levels through the week
↑
Better sleep quality and recovery
↓
Less fatigue during congested weeks
↑
Improved body composition over time
↑
Better training quality, day to day
↑
More physical consistency across the season
↑
Sharper preparation for matches
∞
Habits that change things for a lifetime
07 · Questions
Good to know.
Still unsure? Book an initial consultation and we'll talk it through.
Some players notice improvements in energy and recovery within the first one to two weeks. Body composition and performance changes usually take longer and depend on consistency, training quality, sleep and overall habits.
Yes. Every player has different physical demands, so nutrition reflects that. A player with repeated sprints and explosive actions may need more attention on carbohydrates and recovery; another may focus on body composition or maintaining energy through busy periods.
It starts with understanding you — routine, medical and injury history, body composition, position, training and match load, and recovery quality. From there we build a realistic structure: daily meals, match-day fuelling, hydration, recovery meals, a supplement guide where needed, and adjustments over time.
Four steps: an initial 1:1 consultation, an assessment of your data with a plan built in about three to five days, a personalised strategy, and ongoing follow-up with adjustments at intervals set to your needs.
No. Supplements are advised only when necessary and always based on a science-led approach. The foundation is real food, structure and consistency — supplements support that, they don't replace it.
Football players at club level and athletes one-to-one — anyone serious about using nutrition to perform, recover and stay consistent across a season.
Start nowFuel your
Fuel your
next season.
Book an initial consultation. We'll talk goals, habits and schedule — and build the plan from there.