Game-Day Nutrition for Soccer Players

The demands of soccer require players to fuel properly to maximize their performance throughout an entire match.

The nutritional needs of soccer players tend to be higher than most athletes due to the constant motion and requirements of the game. Adequate consumption of all macronutrients—carbs, protein and fat—will help you maintain your performance. It's recommended that over the course of a game day, a soccer player's caloric intake should come from 55-65 percent carbohydrates, 12-15 percent protein and less than 30 percent fat. However, a recent study found that even professional soccer players often fail to hit these marks.

Soccer players spend a lot of time running up and down the field, and losing fuel in their legs contributes to "hitting the wall" during a game. Fueling properly before a game has multiple benefits:

Good pre-game nutrition should occur early and often. An ideal meal is carbohydrate rich, low-glycemic for a sustained release of energy into the bloodstream, palatable and well tolerated. A pre-game meal routine might look like this:

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Topics: SOCCER | PROTEIN | WATER | ENERGY | EXERCISE | CARBOHYDRATES | BREAKFAST | LUNCH | CEREAL | DINNER