Soccer Player's Diet Plan

Soccer Player’s Diet Plan: Optimize Your Diet, Training And Recovery

The right diet is a must for fitness and health. Soccer Player’s Diet plan and proper nutrition are the key to unlocking your body’s potential. If you want to bend like Beckham or want to compete in your soccer league, the diet is right diet is a must as soccer is an intense sport that requires a considerable amount of energy, speed, and stamina.

To meet nutritional needs, the players must intake enough calories, vitamins, minerals, and fluids. Diet is highly individual. You have to see what your body wants and what is healthy for it. Soccer is an exhilarating sport to play, so as an athlete, you must know that you have to shape your body in such a tip-top way that you can perform optimally in leagues.

Fueling your winning performance! Soccer players, this is for you. Whether you’re searching for a “soccer player diet plan pdf” or “healthy meals for soccer players,” this guide covers it all. We’ll explore pre-game meals, post-game recovery, hydration tips, and the importance of macronutrients, micronutrients, and even supplements to optimize your performance. From youth players to seasoned footballers, learn about performance nutrition for soccer and elevate your game!

1. Soccer Player’s Diet Plan and Tips

Soccer demands a lot of energy, so you need to fuel your body; otherwise, you will not perform well in the field. Eating for any soccer player means eating to make your muscular strength the best. You need to take your diet and nutrition seriously if you want to perform full of energy and power in your fields.

As a soccer player, your diet plays a crucial role in your performance on the field. A well-balanced soccer player’s diet fuels your body for endurance and strength during matches.

Here are some diet plans and tips that go best for soccer players.

Energy Demand in Soccer

Anyone playing soccer needs to be more energetic because a player can burn up 1500-2000 calories in a 90-minute match. A study by Holland tells us that a male soccer player burns around 3400 calories in a single day. So this means you have to pay special attention to your diet throughout the day.

Diet Plan

During the training season, you need to equal your calories 22-24 times your body weight in pounds.  So if you are around 160 pounds, the daily calories you will need are 3560-3840, with some added variance for men, women, and kids at different age levels.

Soccer Player's Diet Plan

Below is the breakdown of macronutrient intake needed for soccer players:


Take 1 to 1.5 grams per 1 pound of body weight. Make around 15-20 % of protein intake.


Go for 50-60% as your daily calories come from carbohydrates.


Take 20-25% fat calories in a single day.

2. A Balanced Meal- During Training

Optimizing a soccer player’s diet is crucial for peak performance on the field. Similarly, accessing football online can enhance a fan’s experience and knowledge of the sport’s latest news and updates.

  • A massive serving of whole-grain that includes brown rice, quinoa, or whole-wheat pasta
  • Tomato sauce
  • Mix green and vegetables. Or you can take steamed vegetables
  • 4-6 oz of fish, chicken, or shellfish
  • Fresh fruit dessert of strawberry, mango, or some other fruit of your choice

3. Necessary Intake for Soccer Players Before the Match

Packing on muscle for soccer? We’ve got you covered. Check out these tips for building a meal plan with lean protein sources, complex carbohydrates, and healthy fats to fuel your workouts and recovery. A sports dietitian can help create a personalized plan to fit your needs, whether you’re aiming to bulk up, slim down, or bounce back from an injury.

Adequately fuel yourself before starting the match to play soccer with your super energies. Ideally, players need to get some carbohydrates and fat, which are fast digesting. It will help in pre-game jitters as well.

Following is the list of meals to be taken before the soccer match:

  • Spinach wrap having stuffed salad greens, grilled chicken, etc.
  • Beef pasta
  • Stir-fried chicken and mixed vegetables
  • Whole-grain roll or tomato soup with crackers
  • Oatmeal with almond milk
  • Fresh yogurt and fruit
  • Butternut squash soup

4. Tips to Consider Before Starting the Match

Don’t take any meals or snacks at the 11th hour of starting the soccer match. It is suggested to eat before 2-3 hours of the match. Take some snacks, including bananas and nuts or apples with peanut butter.

You can also take crackers with hummus if you like to eat it. If you don’t prefer to eat much before the game, replace it with a fresh shake or a healthy smoothie. A soccer player’s diet plays a crucial role in their performance during events like the FIFA World Cup. Proper nutrition enhances stamina and agility, key factors for success on the field.

Taking the right balance of diet aids in getting boundless energy and boosting performance. Stick to the diet plan and do wonders while playing and become the champion you wished for.


In conclusion, fueling your body like a champion is key to performing at your best on the soccer field. By prioritizing a diet rich in complex carbohydrates, lean protein, and healthy fats, you’ll have the energy to dominate the game and recover effectively afterward. Remember, proper nutrition is an essential teammate – one that will help you reach your full potential as a soccer player.

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Christophe Rude

Christophe Rude

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