Nutrition advice for soccer players

If you want to become a great soccer player, you need to know that without a proper diet, your road will be very difficult. First of all, soccer is very demanding. It is an intense sport that requires agility, speed, and the possibility to think while on the move. Without the right fuel, your body won’t be able to handle all these and will crash.

So, you’ll need a diet to keep you powerful through training sessions and games. This means, calories, minerals, fluids, and vitamins. To get all these, you need to eat right and this is what we’ll going to discuss today.

Get your calories

Now it’s not the time to be thinking about your silhouette! With all the physical activity you’ll get you don’t have to worry about extra pounds. However, you must be careful where these calories come from. It’s important to make sure you fuel the body with healthy foods and that you get the necessary caloric intake. Specialists recommend that 60% of your calories should be from carbohydrates while less than 30% should come from fats. The rest should come from proteins.

Here are a few rules to follow for the right calorie intake:


  • Choose the least processed foods like vegetables, fruits, high fiber carbs, and whole grains. The less processing the food went through, the best.
  • Make sure your plate is filled with colors. Green, red, yellow, orange, white, all these colors should be on your plate with each meal. Mix and match to make sure you get the maximum of benefits.
  • Try to get your protein calories out of lean meat. This includes chicken, lean beef and pork, turkey, and other meats that don’t sustain that much fat.
  • Of course, you should consume fats, but only healthy ones. These include: nuts, olives, flaxseed, avocado, other natural oils, and so on.

Eat responsible

If you play soccer and live a more active live than most of the world, it doesn’t mean you can eat as much as you want. Here is how to make sure you don’t overstep your boundaries:

  • Watch your weight rigorously – if you see you’re gaining weight, it’s time to trim the portions. On the other hand, if you’re losing weight, you should consider adding more carbs.
  • Don’t skip breakfast – I know, some specialists say it’s not a big deal. Still, for a soccer player it is! You need that boost of energy that only a healthy breakfast can offer.
  • Don’t indulge yourself with huge food portions. It’s better to eat smaller portions and get more meals in one day, than to eat a lot in one sitting.

Stay hydrated

This is one of the most important aspects! Hydration is the number one key to a lifetime of sports and activities. You need to drink lots of water and electrolyte beverages and avoid caffeine and alcohol during physically demanding activities.

Keep in mind that you don’t have to be thirsty to drink water. If you are thirsty then you are already dehydrating and this will affect your performance!