Nutrition

Proper nutrition is essential for soccer players to perform at their best and recover effectively. A balanced diet should include carbohydrates, proteins, healthy fats, and water to support energy, muscle growth, and overall health.

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Carbohydrates

Carbohydrates are the body’s main source of energy during games and training. Without enough carbs, players may lack the energy to perform at their peak.
Examples of Carbohydrates:

• Bread, pasta, rice, farro
• Fruits and oatmeal
• Potatoes, cereal, and chocolate milk
• Graham crackers

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Proteins

Proteins are vital for muscle growth and recovery. During exercise, muscle protein breaks down and needs repair. While protein supplements can be helpful for some, most soccer players can meet their needs through a balanced diet.
Examples of Proteins:

• Chicken, fish, roasted turkey, and beef
• Eggs and dairy products
• Nuts, seeds, and nut/seed butters
• Lentils, beans, and tofu

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Healthy Fats

Fats are often misunderstood, but they play a critical role in absorbing vitamins (A, D, E, and K), providing essential fatty acids, and lubricating joints.
Examples of Healthy Fats:

• Nuts, seeds, nut and seed butters
• Avocado, olives, and olive oil
• Fatty fish such as salmon

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Timing Your Meals

The amount and type of food eaten depend on how soon a player eats before a game or training session:

Before a Game/Training:

• Meals: Eat 2–3 hours beforehand (avoid heavy or fried foods).
• Snacks: Have a light snack 30–60 minutes beforehand.
• Tip: Never try new foods before a game; test them during practice first to avoid stomach issues.

After a Game/Training:

• Eat a meal or snack within 30–60 minutes to support muscle recovery. Combine carbohydrates and protein.
• Stay hydrated with water before, during, and after games. For activities longer than one hour, sports drinks can help replenish carbohydrates and electrolytes.

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Sample Meals and Snacks

Breakfast:

• Plain yogurt with fruit and cereal
• Eggs on a wrap with a banana or berries
• Toast with peanut/almond/sunflower seed butter
• Oatmeal with banana and nuts/seeds

Lunch:

• Turkey sandwich with lettuce, tomato, and mustard
• Grilled chicken and avocado on a wrap
• Nut/seed butter and jelly sandwich or with banana/berries

Snacks:

• String cheese and an apple
• Graham crackers with nut or seed butter
• Trail mix with dried fruit
• Cereal and milk
• Smoothies

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Be Prepared

Having healthy meals and snacks readily available before and after games or practices makes fueling your body easier. A registered dietitian can help personalize a meal, snack, and hydration plan to meet individual needs.

Fuel your game. Recover smart. Perform your best.