Nutrition for Soccer Players: What to eat, when to eat, and how much to eat

Soccer players require a proper fueling strategy to optimize their performance. Soccer is a demanding sport that requires endurance, speed, agility, mental toughness, and power to excel. Unlike most sports, it is typical for soccer players to be on the field for an entire 45 minute half or 90 minute game without a substitution. As a result, soccer players need adequate nutrition and hydration before, during and after a match.

It is estimated that soccer players typically run about seven miles per game. Depending on the position, stoppage time, extra time, and individual playing time it could be far more than that. With high mileage comes high nutritional needs. Soccer players should focus on consuming enough calories, carbohydrates and proteins to maintain strength and endurance throughout an entire match.

Breakfast

Many soccer players have heard how important breakfast is on training days but wonder what to put on the plate to fuel without feeling sluggish on the field. As a sports dietitian, I often hear “I don’t have enough time” or “my stomach feels too full when I eat a big breakfast and try to run.” I would respond by explaining that breakfast before training is essential for muscle glycogen storage, endurance, and focus on the field. Muscle glycogen, which is glucose stored in muscles, is the main source of energy for soccer players during training. Using the athlete’s plate to build a breakfast plate will ensure soccer players are fueled for training. Some examples include:

  • Toast, eggs, cottage cheese, apple
  • Greek yogurt parfait, oatmeal, banana
  • 3-egg omelet, english muffin, melon

Timing is also important

Soccer players should use the 4-2-1 strategy to get optimal energy by properly absorbing and delivering carbs, protein and liquids. It is recommended that soccer players consume a pre-training athlete’s plate four hours in advance to allow proper digestion and absorption. Following this, soccer players need to top off energy stores with an additional carbohydrate based snack two hours out. Finally, soccer players need a liquid carbohydrate one hour beforehand to top off glycogen stores. If training is early in the morning, soccer players should have a protein based snack before bed and a smaller breakfast 1-2 hours before training. With consistency, soccer players can train their gut to tolerate foods in the morning and before training without feeling sluggish. Examples of breakfast for early sessions may include:

  • Toast with banana and honey
  • Rx bar, cheese stick, grapes
  • Oatmeal with berries and honey
  • See Wendi’s 7 breakfast ideas for fueling game day!

Gameday

Soccer players should have a well-rounded diet all the time, but specifically surrounding gameday athletes need to avoid high fiber, high fat, spicy foods that may cause GI distress on the pitch. On gameday, soccer players need a pregame meal that is high carbohydrate, moderate protein, minimal fat, and minimal fiber. Examples may include:

  • Turkey sandwich, pretzels, apple, cheese stick
  • Grilled chicken, pasta, cooked carrots, fresh fruit
  • Grilled salmon, rice, green beans, bread roll

A soccer player’s post-game meal should consist of lean protein, carbohydrates, and fruits/vegetables to start the recovery process. After playing a soccer game, the body is inflamed and muscles are sore. Adding additional protein, carbohydrates, and color reduce exercise induces muscle soreness to recovery quicker. Examples may include:

  • Burrito bowl with rice, chicken, beans, lettuce, avocado, tomato, cheese, gatorade
  • Sirloin steak, potatoes, broccoli, side salad, chocolate milk
  • Fruit and protein smoothie, grilled chicken wrap, electrolytes and water

Recovery

During a typical season, soccer players need to focus on recovery because games may only be a day or two apart. To replenish glycogen stores, repair muscle and reduce inflammation, athletes should prioritize whole foods in their diet. Whole foods are minimally processed or unprocessed foods that naturally contain many essential nutrients like fiber, phytochemicals, antioxidants, vitamins, and minerals. Consider trying tart cherry juice before bed or a fruit smoothie filled with anti-inflammatory foods!

When it comes to recovery, sleep is king and nutrition is queen. According to the Journal of Pediatric Orthopaedics, youth athletes who get <8 hours of sleep are 1.7x more likely to be injured. Soccer players who are sleep deprived will see a decline in performance, difficulty with recovery, and poor cognitive performance. Learn more about the consequences of poor sleep and decreased athletic performance HERE. In summary, soccer players need to eat well, sleep well, and hydrate well to reach full potential. For more fueling tips click HERE.

Meet Coach Madison

Madison Wyatt, MS, RD

Coach Madison is a registered dietitian who is passionate about helping people build a better relationship with food through proper fueling. Her expertise lies in treating eating disorders and disordered eating, specifically in young female athletes. Madison can help busy families build muscle and improve their health!

Connect with Coach Madison

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction. We provide virtual sports nutrition coaching, education, and presentations virtually in Texas, Florida, California, Minnesota, Ohio, Illinois, Indiana, Iowa, Nebraska, New Jersey, New York, North Dakota, Arizona, and Michigan. Our primary office is based in Nashville, Tennessee where we serve the greater Brentwood, Franklin, and Green Hills communities. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.

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