Do Footballers Eat Dairy? The Modern Athlete's Dietary Choice

December 28, 2025 •

4 min read

While milk has been historically promoted for athletes, modern professional footballers' relationships with dairy are highly individual and strategic, focusing on specific performance goals and recovery. Do footballers eat dairy, and if so, how does it fit into their demanding physical routine?

Quick Summary

This article explores the role of dairy in a professional footballer's diet, discussing its benefits for muscle recovery and bone health, alongside the challenges posed by lactose intolerance and inflammation. It examines why some players include specific dairy products while others opt for complete dairy-free or plant-based alternatives.

Key Points

Individualized Approach: There is no blanket rule; a footballer's diet is highly personalized based on their body's tolerance and goals.
Dairy for Recovery: Many footballers use dairy products like milk or Greek yogurt for their protein and carbs, which aid in post-match muscle recovery and glycogen replenishment.
The Lactose Intolerance Factor: For those with lactose intolerance, consuming dairy can cause gastrointestinal issues that negatively impact performance, particularly on high-stress game days.
Dairy-Free and Plant-Based Trends: An increasing number of footballers are opting for dairy-free or plant-based diets, citing benefits like reduced inflammation and faster recovery times.
Nutrient Alternatives: Athletes who avoid dairy must ensure they receive sufficient calcium, vitamin D, and protein from other sources like fortified plant milks, leafy greens, legumes, and supplements.
Timing is Crucial: Dairy consumption is often strategic, included post-exercise for recovery but sometimes avoided in pre-match meals to prevent potential digestive discomfort.
The Role of Sports Nutritionists: Professional footballers work closely with nutritionists to tailor their diet, which may include dairy strategically or exclude it entirely based on personalized testing and needs.

The dietary practices of professional footballers have evolved significantly, moving from simple nutritional guidelines to highly personalized and scientific meal plans. The question of whether footballers eat dairy is not a simple yes or no; it is a nuanced answer that depends on individual health, performance goals, and tolerance.

The Nutritional Benefits of Dairy for Footballers

Dairy products like milk, yogurt, and cheese are nutrient-dense and offer several benefits valuable for athletes.

High-Quality Protein: Milk provides both whey and casein proteins, which are excellent for muscle repair and rebuilding after intense training or matches. Whey is fast-absorbing, ideal for post-exercise recovery, while casein is slow-digesting, providing a sustained release of amino acids.
Carbohydrates for Energy: Dairy, particularly milk, contains lactose, a natural carbohydrate that can help replenish glycogen stores used during exercise. Flavored milk, like chocolate milk, is often cited as an effective recovery drink due to its optimal carbohydrate-to-protein ratio.
Essential Micronutrients: Dairy is a powerhouse of essential vitamins and minerals, including calcium, phosphorus, potassium, and vitamin D, which are crucial for bone health and preventing stress fractures, a common risk in high-impact sports.
Rehydration: The electrolytes found in milk, such as potassium and sodium, help to replenish what is lost through sweat, making it an effective post-exercise rehydration beverage.

The Case Against Dairy for Some Athletes

Despite its benefits, dairy is not a universal choice for all footballers due to several potential drawbacks, leading some to adopt a dairy-free diet.

Lactose Intolerance and Gastrointestinal Distress: A significant portion of the global population has some degree of lactose intolerance, meaning they lack the enzyme lactase to properly digest milk sugar. For footballers, especially on match day when nerves are high, this can cause bloating, gas, stomach cramps, or diarrhea, negatively impacting performance. Elite footballers like Michelle Weiß have publicly spoken about managing their diet due to intolerances.
Potential for Inflammation: Some dairy, particularly high-fat versions and specific casein proteins (A1 beta-casein), have been linked to increased inflammation in some individuals. For athletes aiming to reduce inflammation for faster recovery and less joint pain, this can be a significant consideration.
Excess Saturated Fat: While low-fat dairy is generally included in balanced athletic diets, full-fat dairy products can be high in saturated fat. Nutritionists often advise limiting these to manage overall fat intake and prevent sluggishness.

The Rise of Dairy-Free and Plant-Based Footballers

With increased awareness of nutrition, many footballers are turning to dairy-free or entirely plant-based diets, often influenced by the success of peers or documentaries like The Game Changers. This shift is not just for managing intolerance but is also pursued for potential performance gains, including reduced inflammation and faster recovery times.

Plant-Based Alternatives: Footballers opting out of dairy can get their essential nutrients from a variety of plant-based sources. Calcium can be found in fortified plant-based milks, leafy greens, and tofu. Protein can be sourced from legumes, nuts, seeds, and specific plant-based protein powders.
Improved Recovery: Athletes following a plant-based diet often report improved recovery, less muscle soreness, and reduced inflammation due to the high antioxidant content of plant foods.
Notable Examples: High-profile players like Lionel Messi and Chris Smalling have embraced a more plant-based approach, highlighting potential performance benefits like increased stamina and reduced recovery time from injury.

Comparison: Dairy vs. Plant-Based for Footballers


Feature	Dairy-Inclusive Diet	Plant-Based / Dairy-Free Diet
Primary Benefits	High-quality protein (whey & casein), calcium, vitamin D, and electrolytes for recovery and bone health.	Reduced inflammation, high antioxidants, often lower in saturated fat, beneficial for gut health.
Potential Drawbacks	Lactose intolerance, gastrointestinal issues, potential inflammation from A1 casein, higher saturated fat in full-fat versions.	Potential for nutrient deficiencies (B12, D, zinc, calcium) if not well-planned, requires careful supplementation.
Pre-Match Timing	May be avoided by sensitive individuals due to risk of stomach upset from lactose and fat.	Often preferred for its easy digestibility, focusing on high-carb, low-fat options.
Post-Match Recovery	Excellent source of carbohydrate-protein for replenishing glycogen and repairing muscles, especially chocolate milk.	Protein shakes from soy or pea, smoothies with fruit, nut butter, and plant milk, promoting recovery and reducing soreness.

Conclusion

So, do footballers eat dairy? The answer is that it is a personal decision, shaped by individual physiology, health goals, and competitive demands. While many continue to benefit from dairy's high-quality protein and nutrient profile, others find a performance edge or relief from digestive issues by choosing dairy-free or plant-based options. Ultimately, a footballer's diet is optimized for their specific body, and for some, that means strategically incorporating dairy, while for others, it means avoiding it completely. The key is a personalized approach, often guided by sports nutritionists, to fuel the body for peak athletic performance. For more in-depth nutritional guidance tailored to athletes, the Academy of Nutrition and Dietetics offers valuable resources.

Expert Guidance

Personalization is Key: There is no one-size-fits-all approach. Consulting a sports dietitian is essential for determining the right dietary choices for an individual athlete.
Consider Lactose-Free Dairy: For those with an intolerance, lactose-free versions of milk and yogurt provide the same nutrients without the digestive side effects.
Strategic Consumption: Dairy might be included at specific times, such as a post-match recovery drink, while being excluded from pre-match meals to avoid stomach upset.
Explore Plant-Based Options: Plant-based alternatives like fortified almond, soy, or oat milk, combined with other whole foods, can meet all nutritional requirements.

Frequently Asked Questions

Many footballers drink milk, often low-fat chocolate milk, after training or matches. It provides a beneficial ratio of carbohydrates and protein to help replenish energy stores and repair muscles.

Yes, several high-profile footballers, including Lionel Messi, Chris Smalling, and Hector Bellerin, have adopted plant-based or largely dairy-free diets. Some, like Jack Wilshere, have also cited going dairy-free to improve their physical condition.

Footballers with lactose intolerance often use lactose-free dairy products to retain the nutritional benefits. Alternatively, they may use fortified plant-based milk alternatives like soy or almond milk to supplement calcium and protein.

While dairy can cause inflammation in some individuals, particularly those sensitive to A1 casein protein, this is not a universal reaction. Many footballers consume dairy without inflammatory issues, while others find that avoiding it helps reduce inflammation.

Yes, milk is considered a very effective source of high-quality protein for muscle building and repair in athletes. It contains a combination of whey and casein proteins, which offer both immediate and sustained amino acid delivery.

Footballers who avoid dairy can get sufficient calcium from fortified plant-based milks and yogurts, as well as leafy green vegetables like spinach, broccoli, and kale. They may also take calcium supplements under a dietitian's guidance.

Some footballers avoid dairy in their pre-match meal to prevent potential gastrointestinal discomfort, such as bloating or cramps, which can occur due to lactose intolerance or general digestive sensitivity. A low-fat, low-fiber, and low-FODMAP diet is often preferred to ensure easy digestion.