The Best Nutrition for Soccer Players: What to Eat

Soccer players need to be well-fed in order to maintain stamina and energy levels for the duration of a game. They also need to have an understanding of when they should eat to maximize the benefits from the food consumed.

In this article, we will discuss a few time periods that a soccer player should pay attention to when considering when and what they should be eating in order to stay in top form.

What should a soccer player’s diet consist of?

Soccer is a sport that demands physical fitness, agility, strength and stamina. It is not for the weak-hearted. For this reason, it is important that players keep their body in good physical shape.

A soccer player diet should consist of foods that are rich in carbohydrates, proteins, healthy fats like Omega 3s and 6s and vitamins like B vitamins (B1, B2, B3), Vitamin C, Vitamin D. The main issue with most diets is the lack of protein necessary to build muscle for high-intensity workouts or long games. A soccer player needs to be able to maintain energy levels throughout the game so they should have plenty of filling sources of carbohydrates to provide them with quick energy bursts during gameplay. Players also need enough fuel in their system before they start playing, so they should have a good breakfast, eat during breaks, and drink water throughout the game.

Football players need to be aware that it is not enough to eat pizza and ice cream. A balanced diet of macronutrients – carbohydrates, protein and fat is important to maintain their strength, stamina, and health.


In high-intensity activities such as soccer, most of your energy is supplied by carbs. This is what our body relies on to get through a training session or match. Eating sufficient amounts of carbs before/during workouts helps to improve endurance.

What foods provide carbohydrates? Rice, pasta and bread are examples. Not all carbs are created equal. Choose the more nutrient-dense ones for better long term health.

You can also eat fruits such as apples, bananas, oranges and kiwis. Any or all of these fruits can be good for a soccer player because they offer numerous health benefits which means they will help you sustain your level of performance.


Sufficient protein аs the building block of muscle is also important for soccer players. Protein is found in animal products. You can find it in chicken, beef and fish. Beans, lentils and soy contain protein as well, so that should not be overlooked either.

Athletes need more protein than the average person to help their bodies recover, repair and rebuild. For that reason, it’s important to get some in at each meal.


Finally, there’s fat – the source of energy we use during physical exercise that is more sustainable. Fats are a major component in most animal products, cooking oils, nuts and seeds. They can also be found in dairy products. Healthy fats are essential for an athlete, so include them in your diet.

What should a soccer player avoid eating?

The following are some foods that a soccer player should avoid eating before or during a game.

The body of an athlete is more sensitive to the elements, so it’s important for them to be aware of what they are putting into their bodies. This will help them maintain their performance on the field and prevent injuries.

It’s important to limit or avoid certain foods when you are training because they can reduce athletic output. This is especially important to keep in mind when you eat a meal shortly before a soccer match.

For instance, high-fat foods like fried food, pastries and dishes with heavy cream are not recommended for soccer players. We recommend limiting these foods while focusing on healthier options.

Also athletes should avoid sugar because it can cause spikes in blood sugar levels, which can either lead to fatigue or hyperactivity depending on the players’ body type. Your body performs its best when your blood sugar level is constant. Such products as sugary cereal, diet soda, candy or flavored yogurt contains tons of sugar.

Why is important to stay hydrated? How much water should a soccer player be drinking?

It’s essential to stay hydrated during intense sporting activities like soccer.

Drinking water has a major impact on your blood. The blood stream can bring oxygen and nutrients to the working muscles, which allows them to perform optimally.

Water is good for lubricating joints, which can reduce the risk of joint pain. Soccer players need to be very careful with their joints and muscles, as they often face a lot of strain during training sessions and matches. In that light, it’s important to hydrate often.

Dehydration can impair brain function and make you less focused in competitive sports. Drinking plenty of water is key here to keep your focus in check.

You need to stay hydrated on a hot and humid day. Water regulates your body temperature, which could become even more important when playing a whole soccer match.

Many people who play soccer are often asked the question of how much water they should be drinking. A preparation for the game should always include hydration. This section will provide some general guidelines on when you should drink water and when you shouldn’t during a game.

Everyone needs to get enough water, but the amount will vary from person to person. It’s important to find out how much you need by tracking it. Staying hydrated can be hard because it can sometimes be hard to tell if you are dehydrated. Symptoms that point to dehydration include dry mouth, lack of energy, weakness and dark coloured urine. Keep track of the amount of water you drink and listen to your body on match days.

You should drink more before you start playing and especially in the hot summer months when it can be hard to stay cool with playing outside.

Depending on the position that you are playing in a soccer game, the amount of water that you need can be different. Goalkeepers might not need as much water as forward do, because goalies typically don’t produce a lot of sweat.

To prevent dehydration, drink water throughout the day. If you don’t like the taste of plain water, try adding a slice of lemon or lime to it. It will make your water more flavorful!

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