If you want to improve your focus, decision-making, and energy on the field, what you eat matters a lot. Protein is especially important for mental health and brain performance. Your brain uses amino acids (from protein) to produce neurotransmitters like dopamine and serotonin, which help with: • Focus and concentration • Faster decision making • Stable mood and confidence • Mental recovery after training or matches When players eat enough protein, they often feel more alert, calmer under pressure, and mentally stronger during games. Here are 4 simple foods that help your brain and body: 1️⃣ Eggs Eggs are one of the best sources of protein and contain choline, which supports brain memory and focus. 2️⃣ Greek Yogurt High in protein and probiotics. It helps both brain health and digestion, which affects energy levels. 3️⃣ Fish (Salmon or Tuna) Rich in omega-3 fatty acids, which improve brain function, reaction time, and mental clarity. 4️⃣ Nuts (Almonds or Walnuts) Provide healthy fats, protein, and magnesium that support brain function and reduce mental fatigue. Simple tip for players: Try to include protein in every meal, especially breakfast. A simple meal like eggs, yogurt, fruit, and nuts can help your brain stay sharp for training and matches. Remember: Train your body, but also fuel your brain. Football IQ starts with what you eat. 🧠⚽

Most players think food is only for muscles. Smart players know: food feeds the brain first. Your decisions, scanning, and reactions come from your brain. If you eat badly, your football IQ drops — even if your skills are good. 🧠 What smart players do: 1️⃣ Eat before training & games Never train hungry. A tired brain makes slow decisions. 2️⃣ Choose brain fuel foods 🥚 Eggs 🍌 Bananas 🍚 Rice or oats 🥩 Chicken or fish 🥜 Nuts 🥗 Vegetables 💧 Water (very important) 3️⃣ Avoid before training Junk food Soda Too much sugar Heavy fried food ⏱ Simple rule: Eat 2–3 hours before training Light snack 30–60 minutes before Eat again after training to help recovery 💡 Football IQ Tip: Tired legs slow you down. A tired brain loses the game. A tired brain makes bad decisions. This week, focus on eating clean + drinking water. Football IQ - think before you play

Today's dinner was chicken fried rice and some vegetables in it I use olive oil so it is so healthy and delicious

I ate some bread and eggs banana and yogurt with raw honey and oranges it was a healthy and amazing breakfast today

And chicken soup and some broccoli 🥦 and I used olive oil to make that chicken soup so it's healthy and it's so good 👍