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BEST Nutrition Guide for Soccer Athletes + PDF: What to Eat?

BEST Nutrition Guide for Soccer Athletes: What to Eat?


As a soccer athlete, proper nutrition is essential to fuel your physical performance on the field. In this nutrition guide for soccer, we will explore the key components of a soccer athlete’s diet and provide tips optimize your performance. Whether you are a professional player or a weekend warrior, what you eat can have a significant impact on your energy levels, endurance, and recovery.

SERIOUS SOCCER ATHLETES need to pay special attention to their diet and daily nutrition intake. If you want to see the greatest results from your hard work on the field or in the gym, what you decide to put into your body is essential. Food is your fuel.

It is what your body relies on to run properly and perform the way it was intended.

This nutrition guide includes information from some of the top experts in the field, over 30 healthy recipes and a schedule to track your weekly meal planning.

Use this guide to get on track toward a healthy lifestyle that supports your training schedule. This is simply a sample guide to support your daily nutrition.

Calories should vary based on body type and size. This is not intended to replace a customized nutrition plan from professionals in the industry.

In this nutrition guide, we will explore the key components of a soccer athlete’s diet and provide practical tips to help you optimize your nutrition for peak performance.

BEST Nutrition Guide for Soccer Athletes: What to Eat?
Photo by Ben Weber on Unsplash

Carbohydrates: The Fuel for Energy

Carbohydrates are the primary source of energy for soccer players. They provide the fuel needed for high-intensity activities and help replenish glycogen stores in your muscles. Aim to include complex carbohydrates such as whole grains, fruits, and vegetables in your meals. These foods provide a steady release of energy and are rich in essential vitamins and minerals.

Protein: Building Blocks for Recovery

Protein is crucial for repairing and rebuilding muscle tissues after intense training sessions or matches. Include lean sources of protein such as chicken, fish, eggs, and plant-based options like beans and tofu in your diet. Aim to consume protein within 30 minutes to an hour after exercise to optimize recovery.

Fats: The Good Kind

Contrary to popular belief, not all fats are bad for you. Healthy fats, such as those found in avocados, nuts, and olive oil, are essential for brain function and hormone production. They also help with nutrient absorption and provide a source of long-lasting energy. Include these healthy fats in your diet in moderation.

Hydration: Stay Hydrated for Optimal Performance

Proper hydration is crucial for soccer athletes to maintain performance and prevent fatigue. Aim to drink water throughout the day and before, during, and after training or matches. Avoid sugary drinks and alcohol, as they can dehydrate your body. Electrolyte-rich drinks can be beneficial during intense workouts to replenish minerals lost through sweat.

Pre-Game Meals: Fueling Up for Success

Before a game, it’s important to consume a balanced meal that includes carbohydrates, protein, and a small amount of healthy fats. Opt for easily digestible foods such as oatmeal with berries and a side of scrambled eggs or a whole-grain turkey sandwich with vegetables. Avoid heavy or greasy meals that can make you feel sluggish.

In-Game Snacks: Stay Energized on the Field

During a soccer match, it’s essential to have quick and easily digestible snacks on hand to maintain energy levels. Some suitable options include energy bars, bananas, trail mix, or sports drinks. Experiment with different snacks during training sessions to find what works best for you.

Post-Game Recovery: Replenish and Repair

After a game or intense training session, your body needs nutrients to recover and repair. Include a combination of carbohydrates and protein in your post-game meal or snack. Some examples include a turkey wrap with whole-grain bread, a protein smoothie with fruits and Greek yogurt, or a chicken stir-fry with brown rice.

Where to Begin: The 10 Nutrition Rules To Live By

Deciding what you should eat is never an easy task given the wide range of options that exist.

The even more challenging factor is all of the marketing and packaging you must weed through and determining what’s actually healthy and good for your diet.

On, Danielle LaFata Director of Performance Nutrition, Athletes’ Performance discusses the nutrition rules soccer athletes should live by when deciding what to eat.

This is a great base of knowledge to have before you head to the grocery store.


Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.


Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.


Include a LEAN protein source with each meal.


Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.


When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.


Eat smaller portions more often, spread evenly across the day. No excuses – you should be eating 4-6 meals/day! Aim for all three macronutrients (carbs, protein, and fat) every three hours for optimal fueling.


Dehydration = Decreased Performance. Drink at least three liters of non-caloric beverages (water/green tea) every day.


Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training.


Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement into your daily routine.

Create a smart supplementation program that improves your performance without compromising your health or draining your wallet. Before you take any type of supplement, make sure to check in with your doctor or registered dietitian.

10. SLEEP:

Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body recovers and repairs best when it is sleeping.

And to finish off …

The 80/20 Rule: Each meal and snack is an opportunity to fuel your body optimally.

Choose the foods that are best for you 80% of the time and incorporate some of those foods that may not be the best, but are your favorites, 20% of the time!


Proper nutrition is a critical component of a soccer athlete’s training regimen. By fueling your body with the right nutrients, you can optimize your performance on the field, enhance your endurance, and promote faster recovery.

Remember to consult with a registered dietitian or sports nutritionist to personalize your nutrition plan based on your specific needs and goals. Stay hydrated, eat well, and watch your game reach new heights!

Complete your knowledge with this Full Guide in PDF e-book about Nutrition For Football Players

This PDF book is free