The first Greek site in football training

Sports Nutritionist


  • Master of Science in Nutrition and Dietetics with specialization in Nutrition for Physical Performance, Saint Louis University (GPA: 3.985/4.00)

  • Bachelor of Science in Food and Nutrition (Magna cum Laude), Southern Illinois University, Carbondale

  • Diploma, Swimming Trainer

Employment History

  • 2006 - 2017, Sports Nutritionist at Panathinaikos F.C., Athens, Greece

(Responsible for the nutritional practices of the first league team, as well as the club academy)

  • 1999 - present , Personal practice as clinical and athletic dietician

(D. Soutsou 36, Athens, 11521, Greece)

Counselling to prominent athletes of various sports categories

  1. Marianna Lymperta, 3rd in the 2011 World Open Water 10km

  2. Ioannis Drymonakos, 5th in 2011 Swimming World Championships 400 IM

  3. Dimitris Magganas and Andreas Zisimos, finalist in 2004 Olympics 4X200 relay

  4. Vasso Karadassiou and Vicky Arvanity, World level beach volley team

  5. Kostas Thanos, 4th in 2000 Olympics, Wrestling, Roman style

Date of birth


Tonia Machaira

Trainings - Tonia Machaira


What are the best supplements for footballers?
I often accept the question what supplements should I take to improve my athletic performance. There are now commercially so many supplements that the decision is complex. Well, for a healthy player, who sleeps and feeds as they should, I suggest the following:

  1. A good multivitamin since the quality of food is no longer as it should be.
  2. A good supplement of omega-3, known as fish oil or Krill oil. Now we see there is an imbalance of omega-6 / omega-3 fatty generally borne our health. In addition, omega-3 fight inflammation and improve insulin sensitivity so in our case we use the most effective amino acids and the carbohydrate. In short we achieve more direct replenishment from workouts.
  3. Zinc with magnesium. Both elevate testosterone production and aid in muscular development. Zinc is not present in many foods and is one of the most common trace element deficiencies in athletes influencing athletic performance and overall health.
  4. Vitamin D. In recent years there is great debate about vitamin D, both in terms of its association with all modern disease and its effect on athletic performance.
  5. Whey protein. It helps with recovery and muscle growth having the perfect amino acid ratio.
  6. A supplement greenery with enzymes and probiotics organic foods such as Green Vibrance. It helps create an alkaline environment necessary to reduce muscle damage and fatigue while contributing to a better functioning of the digestive system and the body in general.

All the above are mere suggestions. Nothing replaces good nutrition but some supplements can fill in the blanks and go your performance a step above ...

Tonia Machaira
  1. • Consume many small nutritious meals into your day. The athlete needs constant power supply for proper restoration and energy replenishment.
  2. • Pay attention to sufficient hydration. Drink enough water during the day. In intense workouts or long workouts you can consume isotonic drinks.
  3. • Always eat nutritious breakfast. Good choices are cereals and wholemeal bread, oats, low fat dairy, egg, sesame, nuts, honey and frutes. Keep sugar below 4 g per serving.
  4. • Pay close attention to the meal you eat immediately after training. The restoration starts the moment you eat. The best recovery snack is one that gives the carbohydrate and protein in a ratio of 4/1 or 3/1 of the carbohydrate to 0.5-1 g per kg body weight.
  5. • The basis of the athlete's diet is complex carbohydrates. Good choices are legumes, fruits, potatoes, sweet potatoes, quinoa, rice, pasta, bread, cereal and starchy vegetables. Whole grain products have more vitamins, minerals and fiber needed in the body.
  6. • Only 15-20% of calories come from consuming has to be protein quantity easily covered by a balanced diet. Good sources of protein are fish, eggs, dairy products low fat, rabbit, turkey, chicken, tenderloin, lean beef and legumes. We do not want much protein, but we want to have at each meal.
  7. • Do consume good fat (raw oil, thick fish, nuts, avocados, organic coconut oil). Eat a handful of nuts shoulders daily. The good fats protect our cells and joints.
  8. • Eat at least six servings of fruits and vegetables a day. A serving of vegetables is considered 1 ½ cup of raw or cooked. All antioxidants here. For this I have colored your diet. Provide variety.
  9. • Eat at least 2 times a week legumes (can be and accompanying a salad or meat) and 2 times fish (sardines are super).
  10. • Avoid soft drinks, saturated fat (fried, chips, fastfood) and standard products in general. Harm the body and slow to replenish the body.
Tonia Machaira

How to Boost Your Immune System: Remember, Let Food Be Your Medication!

• Follow a diet rich in natural, whole, nutritious foods. Our immune system relies on these foods to function optimally. Deaths from viruses and infections are usually due to the organism's inability to fight them due to low immunity and not to the virus / infection itself.

• Cut sugar and processed starch. It's the best time to do a detox from junk and sugar. Research shows that processed starch thrives on the immune system for hours after it is consumed.

• Make sure you consume enough protein. Sure most of us already eat enough protein but many elderly and VEGAN may not. Protein plays an important role in the immune system. Make sure you consume at least 1g per kilogram of body weight or about 2 servings of 120g of pure, organic animal protein. Vegetable sources of protein (pulses, nuts and spores) are sufficient if consumed in sufficient quantities. Tofu and tempeh from non-GMO soybeans are also a good choice.

Add garlic, onions, ginger and lots of spices (oregano, turmeric, rosemary) to all your meals! Add them to your soups and oils, salads and sauces. They go everywhere.

Tonia Machaira

Consume many portions of colored fruits and vegetables high in vitamins C, A, and phytochemicals that enhance our immune system. Choose from many leafy dark green vegetables, broccoli, cauliflower, cabbage, peppers, sweet potatoes, beets and pumpkins. Aim for 2 servings of fruit and 8 or more servings of vegetables daily. One serving is a handful of vegetables.

Eat fermented foods to boost your intestinal microflora and immune system. Eat yogurt with towel, homemade pickles, kimchi, sour milk, tempeh.

Make your body alkaline. Sugar and processed foods tend to make the body a little more acidic and therefore more susceptible to COVID-19. Eating a lot of vegetables (5-8 handfuls a day) is a good way to make it more alkaline, along with plenty of lemon and filtered water.

Consume plenty of liquids, especially hot. Consuming plenty of fluids enhances all functions of the body including the immune system. Make broths and soups and enjoy them daily. Drink herbs and teas, pure water and ginger, turmeric and yogurt in Kozani You have a glass of water filtered beside you constantly. Avoid concentrated juices and fruit drinks because they have high levels of sugar that damage the immune system.

Tonia Machaira

Get enough sleep! At least now we have the opportunity to do so. We all know that sleep restores and heals the body. Without enough sleep there is no strong immune system! Build up your schedules and go to bed earlier. Aim for 7 to 8 hours of sleep each night.

Exercise daily. Easy to moderate exercise (for 30-45 minutes) helps strengthen our immune system. Avoid overtraining and high stress especially when you are not feeling well. If you can work out in areas without people, perfect. Otherwise find online fitness programs.

Practice meditation and yoga. The data are clear. Increased levels of stress make us more vulnerable to viruses and diseases. Perhaps it's time to learn to meditate, do yoga, take a hot bath and take deep breaths.

Tonia Machaira