AJAX UTAH FC. News Nutrition for Athletes 3v3 Tournament Tactical Elements of Attack Elements of Defense Keeper Saves. Eat Right, Play Right Soccer Nutrition Basics Nutrition is essential in any sport and each demands something different when it comes to nutrients for fuel and recovery.

Carbohydrates These energy superstars are going to give muscles the immediate energy boost needed to perform at an intense physical level. Protein It doesn't supply immediate energy like carbohydrates, but to build and repair muscles and boost the immune system, protein is a must for soccer players.

Healthy Fats Not all fat is bad; in fact, the body needs it to function properly. Fluids Sweltering heat, unrelenting sun and loads of running during practices and games can easily expel more than three quarts of fluid from the body through sweat. Club Fee Payment. Coaches Fee Payment.

Elements of Attack. From the training ground to the thrilling moments of competitive matches, the ISSPF course delves into the art of crafting personalized nutritional strategies.

Discover how different levels of the game demand tailored approaches, ensuring that athletes have the energy to execute plays, recover swiftly, and maintain their edge throughout the season. The ISSPF Accredited Soccer Nutrition Course explores how optimal nutrition can bolster recovery after training and games, reduce the risk of muscle injuries, and foster long-term player vitality.

Enriched by a convergence of academic experts and seasoned practitioners from across the globe, this course brings theoretical knowledge to life through practical experiences. Elevate your understanding, amplify your impact, and explore the extraordinary world of soccer through the ISSPF Accredited Soccer Nutrition Course.

The Foundation Certificate in Soccer Nutrition provides an introduction to soccer nutrition and the fueling required to maximise player performance and recovery while reducing the Read More » More ISSPF Articles Training Methodology Training Session Design Organisation in WFC Dinamo Zagreb Discover how to design training session organisation to improve player performance with examples from Dinamo Zagreb WFC.

Discover evolution of tactical strategies in elite soccer and how the role of inverted full backs and goalkeepers are changing. The use of small-sided games in soccer training have gained widespread popularity as invaluable training tools for soccer coaches.

Discover the importance of developing a game model for elite youth soccer. The early stages are important to lay the foundation for promising careers. Learn about the technology that revolutionized elite football, highlighting the use of GPS, LPS, physical assessment, and sleep management.

FREE Guide: Youth Soccer Athletic Development. Download your FREE Guidebook and discover the techniques and strategies that elite coaches use to help young players achieve their full potential. Enter your best email to download it:. By signing up you agree to our terms of service and privacy policy.

Enter your best email address below:. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. COURSES ARTICLES FACULTY NEWS LOGIN Menu. ISSPF August 16, Nutrition 20 mins.

TAKE THE COURSE - Soccer Nutrition Course. Understanding Soccer Nutrition: Unveiling the Essentials. What Constitutes Nutrition? Nutrition, the scientific study of nutrients and other food components Sports nutrition, the practice of optimizing food and diet for elevated athletic performance Unveiling the nexus between nutrition and elevating human performance in individual or team sports.

The Significance of Nutrition in Soccer Players. Customized Activities and Nutritional Imperatives. Unlocking the Potential: How Soccer-Specific Nutrition Elevates Performance. Enhancing Training Regimens: Amplifying the efficacy of specialized training programs and interventions through targeted nutritional support.

Fueling Recovery: Optimizing recovery mechanisms within, between, and after matches and training sessions. Shaping Body Composition: Tailoring nutrition to achieve ideal body composition for diverse players, spanning youth, semi-professionals, and elite soccer or football athletes.

Curbing Injuries and Illness: Exerting a positive influence on soccer-related injuries and illnesses through preventive measures and recovery maximization. The basic eating principles are measured around the 3 key macronutrients: Carbohydrates Protein Fats Below we will dive a little deeper into the 3 fundamental food types for the soccer players diet.

How Much Protein Should a Soccer Player Eat? It is required to manufacture enzymes and hormones such as insulin and adrenaline. How Is Protein Used as Fuel? Good Sources of Protein Quality meat — avoid processed meat products Quality poultry Game i. Venison, pheasant Fish Eggs.

What Does Fat Provide Us With? Energy Fat soluble vitamins Fat is the most concentrated source of energy in the diet. Types of Fat Food contains a mixture of three kinds of fats — saturated, mono-unsaturated and poly- unsaturated.

The small amount of fat that we do eat should come from a mono or poly-unsaturated source. Mono-unsaturated can be described as fats that are liquid at room temperature and are found in high quantities in olive and rapeseed oils. Eat dry cereal, a bagel with peanut butter or oatmeal before bed.

Eat a large high-carbohydrate breakfast with a hearty brunch or light lunch by 10 a. Eat a high-carbohydrate breakfast and lunch with extra fluids. Eat dinner by 5 p. or a light meal between 6 and 7 p.

Two days before : If possible, cut back on exercise to replenish glycogen stores. Day before: Eat a high-carbohydrate breakfast, lunch and dinner with extra fluids.

Day of: Eat a familiar high-carbohydrate breakfast. This is not a time to try new foods. During : Consume carbohydrates every minutes to maintain normal energy levels. High fat foods such as nuts provide sustained energy. This is the best time to replenish your depleted energy stores and recover from intense exercise.

Consume carbohydrates and protein within minutes after a game. This is when your body is primed to easily put these nutrients to use for recovery:. Moderate activity : 1 gram of carbohydrate per kilogram of body weight every hour, taken at minute intervals for hours or until you consume a full meal.

Intense activity lasting more than 90 minutes : 1. Original article posted on stack.

Fluids help regulate body temperature, transport nutrients and oxygen and remove waste products. The amount of calories and nutrients you need depends on several factors, such as your age, gender, weight, height, activity level and goals.

As a general rule, youth soccer player diets have more calories than your less-active peers to fuel your sport performance and their growth. On average, active teenage boys need 3, to 4, calories a day , while active teenage girls need 2, to 3, calories a day. This means that you should eat a variety of foods from different food groups every day.

Timing is also important when it comes to soccer player diets. You should eat different types and amounts volume of foods depending on when you have a game or practice. You should eat a pre game meal or snack that is high in carbohydrates and moderate in protein and fat about 3 to 4 hours before a game or practice.

This will help fill up your glycogen stores and give you enough energy to last the whole game or practice. Some examples of pre-game or pre-practice meals or snacks are:.

You should drink water or sports drinks regularly during a game or practice to stay hydrated , replace electrolytes and prevent dehydration. Dehydration can cause headaches, dizziness, cramps and fatigue, which can affect your performance and health. You should drink about half a cup of water or sports drink every 15 to 20 minutes during a game or practice.

You may also need some carbohydrates during a game or practice if it lasts longer than an hour or if you feel your energy levels dropping. Some examples of snacks that can provide you with some quick energy during a game or practice are:.

You should eat post game meals or post game snack high in carbohydrates and protein and low in fat within 30 minutes after a game or practice. This will help replenish your glycogen stores and repair your muscle tissue. Some examples of post-game or post-practice meals or snacks are:.

Here are some examples of good food and drinks for soccer nutrition :. On rest days, soccer players should still follow a balanced diet that includes carbohydrates, proteins and fats.

Besides following the basic principles of soccer nutrition, you can also optimize your soccer player diet by paying attention to some details that can make a difference in your performance and health. Plan ahead and pack healthy snacks and drinks for your games and practices.

This will help you avoid skipping meals or relying on vending machines, gas stations or fast food restaurants that may not offer the best choices. Experiment with different foods and drinks to find out what works best for you. Everyone is different and what works for one person may not work for another.

Try different foods and drinks before, during and after your games and practices and see how they affect your energy levels, digestion, mood and performance. Monitor your weight, body composition, hydration status and growth. These are some indicators of your soccer nutrition status and health.

You should aim for a healthy weight and body composition that supports your sport performance and growth. And you want to track your growth and make sure you are growing at a normal rate for your age. You also need to drink enough fluids to keep your urine pale yellow or clear.

Consult a registered dietitian who specializes in sports nutrition for more personalized advice. Soccer nutrition is essential for building an optimal soccer player diet focused on performance and health. By eating and drinking the right amounts and types of foods and fluids at the right times, soccer players can boost their energy levels, speed up their muscle recovery and prevent dehydration and heat illness.

Remember to always consult with your doctor or a registered dietitian before making any changes to your soccer player diet or supplement use. Also check out our post on the 15 best foods for soccer players! Steph Magill, MS, RD, CD, FAND has over 22 years of experience in public health and nutrition.

As a performance registered dietitian nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field. Soccer players can eat during half-time, but it should be very light and carb-rich.

That may be a piece of fruit or veggies such as an apple or a carrot. You could also opt for a muesli or fig bar. Your body takes a beating during games, and you're going to feel sore and wiped out after. Post-game nutrition is critical here because it helps you recover faster and better.

The critical nutrient you need for recovery is protein. Protein intake after practices and games speeds up muscle recovery and even prevents injury. You can immediately consume a light but protein-rich snack after the game. But you should still eat a protein-rich meal that also has carbs in the hours and days after the game.

On a final note, remember that consistency is vital. Not only should you eat nutritious foods day in and day out, but you should also keep the junk out. Skip the chips, cookies and cake.

Same with soda and fries. Eating a cheat meal once or twice a month isn't going to hurt, and it can make a soccer player's diet easier to follow. But the more committed you can stay to eating the proper nutrients and foods, the more energized and prime you'll feel during games.

And your body and team will thank you for it. Best Of Both Worlds. Common Nutrient Deficiencies to Think About in Soccer Calcium - A calcium deficiency weakens bones and muscle contractions. Vitamin D - A vitamin D deficiency leads to softer bones, muscle weakness, fatigue, and reduced cognitive function.

Iron - An iron deficiency can lead to exhaustion, weakness and even collapse, especially among female athletes. Zinc - Athletes who have zinc deficiencies can have low body weight, fatigue, and slow wound healing i.

turf burn, cut in soccer. Potassium - Low potassium levels in the body can lead to dehydration, muscle cramping, weakness and irregular heart rhythms. Macronutrients Food Sources for a Soccer Player Diet Protein Carbs Fat High Omega-3 Fish Ex: Wild Salmon, Arctic Char, Atlantic Mackerel, Sardines, Anchovies, Rainbow Trout, Halibut Other Fish Like Basa, Tilapia, Tuna Ostrich Poultry Ex: Chicken, Turkey, Quail, Hen, Duck Oysters, Mussels, Clams, Shrimp, Crabs, Lobster Venison, Bison, Elk, Grass-fed Beef, Pork Lamb, Duck Whey or Casein Protein Powder Nitrate-free Deli Meat, Sausage, Bacon, Jerky Eggs Chia Seeds Cottage Cheese Whole Fat Yogurt Quinoa Peas, Corn, Winter Squash, Plantains, and Potatoes Fruit Beans, Lentils, and Peas Quinoa, Bulgur, Farro, Barley, Spelt, Teff, Oats, Millet, and Buckwheat.

Black Rice, Red Rice, Brown Rice, Wild Rice and White Rice Breads, Rolls, and Tortillas Noodles, Pasta, and Gnocchi Polenta Cereal Granola Bars Milk and Yogurt Crackers, Pretzels, Popcorn and Chips Beans Grains Most Yogurt Skim Milk Avocado Flax Seeds, Sesame Seeds, Chia Seeds, Pumpkin Seeds Walnuts, Almonds, Pistachios, Peanuts, Cashews, Pecans, Macadamia, other Nuts and Nut Butters Olive Oil, Sesame Oil, Coconut Oil, Hazelnut Oil, Flaxseed Oil, Avocado Oil, Some Cooking Oils Butter Beef Tallow Lard.

Vitamin Sources Vitamin A Butternut squash Carrots Kale Liver Mango Spinach Sweet potatoes Vitamin B Butternut squash Carrots Kale Liver Mango Spinach Sweet potatoes Vitamin C Bell pepper Brussels sprouts Citrus fruits Kiwi Tomato Vitamin D Eggs Fortified Milk Salmon Tuna Vitamin E Fortified cereals Seeds Nuts Vegetable oil Vitamin K Asparagus Broccoli Brussel Sprouts Dark leafy greens.

Minerals Sources Calcium Cheese Fortified cereals Milk and soy milk Yogurt Iodine Baked potato with skin on Cod Dried seaweed Iodized salt Milk Iron Bean Beef and lamb Clams Dark leafy greens Liver Nuts Pumpkin seeds Potassium Baked potato with skin on Beans Dark leafy greens Dried apricots Sodium Bouillon and soups Cheese Deli meat Pickled foods Salt Soy sauce Zinc Beef and lamb Cocoa Oysters Pumpkin seeds Wheat germ.

Share on Facebook Tweet on Twitter Pin on Pinterest. May 23, Soccer Goalkeeper Gloves to Avoid Wrist Injuries. May 23, Soccer Headgear: The Evolution and Future. Your browser is outdated. Please update for a better browsing experience.

View Cart Update Cart. Purchase options. Select a purchase option to pre order this product. Countdown header Countdown message.

Learn about package protection. Learn about carbon reduction. Privacy Policy CA Privacy Notice Terms. We also share info about your visit with social media, advertising and analytics partners. Click "OK" to consent to our cookies or click "X" to reject.

High Omega-3 Fish Ex: Wild Salmon, Arctic Char, Atlantic Mackerel, Sardines, Anchovies, Rainbow Trout, Halibut Other Fish Like Basa, Tilapia, Tuna Ostrich Poultry Ex: Chicken, Turkey, Quail, Hen, Duck Oysters, Mussels, Clams, Shrimp, Crabs, Lobster Venison, Bison, Elk, Grass-fed Beef, Pork Lamb, Duck Whey or Casein Protein Powder Nitrate-free Deli Meat, Sausage, Bacon, Jerky Eggs Chia Seeds Cottage Cheese Whole Fat Yogurt.

Quinoa Peas, Corn, Winter Squash, Plantains, and Potatoes Fruit Beans, Lentils, and Peas Quinoa, Bulgur, Farro, Barley, Spelt, Teff, Oats, Millet, and Buckwheat. Black Rice, Red Rice, Brown Rice, Wild Rice and White Rice Breads, Rolls, and Tortillas Noodles, Pasta, and Gnocchi Polenta Cereal Granola Bars Milk and Yogurt Crackers, Pretzels, Popcorn and Chips Beans Grains Most Yogurt Skim Milk.

Avocado Flax Seeds, Sesame Seeds, Chia Seeds, Pumpkin Seeds Walnuts, Almonds, Pistachios, Peanuts, Cashews, Pecans, Macadamia, other Nuts and Nut Butters Olive Oil, Sesame Oil, Coconut Oil, Hazelnut Oil, Flaxseed Oil, Avocado Oil, Some Cooking Oils Butter Beef Tallow Lard.

Butternut squash Carrots Kale Liver Mango Spinach Sweet potatoes. Bell pepper Brussels sprouts Citrus fruits Kiwi Tomato. Eggs Fortified Milk Salmon Tuna.

Fortified cereals Seeds Nuts Vegetable oil.