Eating for The Soccer Player

Eating for The Soccer Player

The soccer player happens to be one of the most highly traumatized of sportsmen to be around. This is due to the high amount of stress that the players place upon themselves and to their bodies most of the time. It takes a certain dietary habit to understand the needs of the soccer player at any time and some of the best hands at the game take to keeping a healthy body through a healthy diet as well.


The term macronutrients denotes the needs of the body in bulk as the case might be. These have to be ingested in quite a large amount to keep the person fit and fighting for the days on the field. It is crucial to provide the body with the correct mixture of macronutrients as it would allow the person to perform to his true potential at the game and on the field.

It is the macronutrients that form the basis of any diet. Broadly speaking the macronutrients can be classified as proteins, carbohydrates, and fats. That each of the above needs to be provided in sufficiently large quantities for the body to function at the level expected of a soccer player all the time.

The basic building block of the macronutrients is nothing but carbon and oxygen at the lowest levels.  It is how the different nutrients are processed to release energy to the player that differs in the long run. Another important feature of the macronutrients is that it takes a different composition during the seasonal times as with the non-seasonal times.


Just like the macronutrients, there is a class of nutrients known as micronutrients that contribute to the well-being of the body.  But here the requirement is relatively on the smaller side and not as in bulk as the macro nutrients. Most of the micronutrients are the vitamins and minerals that form the supplementary part of the diet.

Even though the micronutrients are relatively in smaller quantities as compared to the macronutrients, they are an indispensable part of the diet and should not be set aside at any time. Because the amount of material required is small does not mean that they are not crucial to the well-being of the players at any time.

Staying Hydrated

The body is 80% by composition as water and thus it is important to take in sufficient water to stay hydrated at all times. With players of sports, it so happens that the person tends to lose water through perspiration and hence sufficient intake has to be maintained to keep the water balance.

Most sportspersons, including the soccer players, tend to keep hydrated at all times and it is not uncommon to see players have a swig of the water during a match as well. Soccer matches are rather long drawn affairs and it helps to have a top up from time to time. The summer months need much more water intake than the winter months as is the case.


Dietary Habits Of Soccer Players

With most sports people, there needs to be a balance to what they eat and how they perform on the field.  There are some cardinal points that most diets need to follow and it is important that people taking to active sports engage themselves fully to what they eat and how they burn the energy.

Never exercise on an empty stomach

Never start a set of exercises or training when in a dehydrated state or on an empty stomach.  This would lead to the individual lacking the sufficient energy levels and can be harmful, to say the least. Sports men in such conditions tend to wear out faster and tend to get fatigued faster too.

At the same time, the food intake must be within limits so as to remain agile and not bloated when exercising or starting out the early morning training.  There are instances of the soccer players in a bit to stock up on energy forgetting to take enough of water with the food. This should be watched against at all times.

Girl kicking a Soccer ball

Understand the importance of breakfast

In the rush to get to the office or the gym area, often players tend to forget or avoid breakfast to a large extent.  Not only does this put a strain on the body, but it also tends to stretch the resources needed to keep on the field for too long a period.

Breakfast is probably the most important meal of the day and must never be skipped at any cost. It replenishes the body from the previous night and prepares the body to stand up to the rigors of the day.

Water intake

The human body is primarily consisting of water in the makeup and it is important for the body to be kept hydrated at all times. Lack of sufficient water affects not just a single part of the person but the whole body as a whole. Another important function of water in the body is to remove the toxins from time to time. This is important to keep the balance intact at all times.

Despite the abundance of drinking water all around us, it is still one of the most neglected parts of the diet. For some strange reason, people are not inclined to have a sufficient amount of water to drink.

Controlling junk food

One of the main reasons why people are advised against the intake of junk food is due to the presence of large amounts of salt and other additives. In a bit to keep the food tasteful, the nutritive value of the food is lost to the consumer at most times. Although most soccer players tend to have the odd burger or two, they do not consider it as part of their active diet plans at any time.


As has been held out in the past, what the sportsmen eat has a lot of bearing on how they perform on the field. Neglecting to have a healthy diet is not the most advisable of things to do at any time.

Chiropractic for Soccer Players

Chiropractic for Soccer Players

How do soccer players benefit from chiropractic treatments? What are the benefits they get for improving their gaming skills? How can they stay away from injuries and muscle pull problems during the matches and training sessions? How do they get the extra strength and stamina to the muscles and nerves to endure stress? These are some of the critical questions that every soccer trainee and professionals have.

As a soccer coach, I have been involved with many physiotherapy experts, chiropractors, nutrition specialists, and physical trainers, such as the specialists at Elevate Family Chiropractic. My aim is to prepare every player in my team to the best of physical fitness and mental focus before every match and training session.

Fitness Problems

As a team, we have encountered many problems with the fitness and agility among players. The young lads are fired up before the beginning of a big match. They go on performing at their peak for two or three matches. Then the players are down with muscle pulls, sprains, lower back pain and plenty of other issues related to the nervous systems.

We (team of physiotherapy and sports medication experts) tried many methods of conventional treatments. But they only worked temporarily. We also tried to change the nutrition formula along with extended relaxation for the players. Somehow our targeted goals seemed to be away from our reach.

Online Search

Our online search for a better healing and recovery method leads us to the chiropractic treatments. We consulted many specialists before trying them on our players. The formula did work effectively right from the start. I could personally observe many positive impacts on my team members’ fitness and health conditions within a short time.

  • Reduced stress on the lower back and spine
  • Enhanced relaxation for the skeletal muscles
  • Improved cardiovascular condition
  • Increase in resistance to stress and fatigue
  • Increase in physical agility and mental alertness

The players could focus on the training programs from the beginning to the end of each session. They could understand the complex playing techniques with ease than before. The most impactful changes I observed were on the lower back, hip, abdomen, thighs and the legs.

Improved Performance

The improvement in off the field and on the field performance was significant compared to the earlier days. However, some of the problems like neck pain and shoulder pain continued to trouble the players. That was the time when the chiropractor advised for chiropractic massages.

Complete Fitness

Soccer players need to be fit and healthy round the clock. It is not that they don’t get tired or injured. What matters is the recovery time between an injury and fitness to return to the soccer field. I believe that it is possible through chiropractic treatments and correction techniques. My conviction is based on the practical results we have got during the last three years of experimentation.


If you are a soccer coach and want your players to be at the peak level of fitness, it is recommended to try chiropractic treatments for performance improvement with a local practice.

Soccer Player

How Should A Soccer Player Eat?

Food can be broken down to its basic constituents and as far as the soccer player is concerned, it takes a special diet plan to realize the full quota of nutrients and minerals. It would be the nature of soccer players to have bouts of dash and stop during the matches, hence a diet that stresses on repair and recuperation is key to understanding what works for the player as such. Minerals play a significant role in the dietary habits as it often fortifies and smoothens the functioning of the nervous system.


This remains the single most important meal of the day to a soccer player or to anyone in particular. Of particular mention must be made of the needs of the soccer player to have sufficient stores of energy stocked up for a full day of activity all the time.

Energy rich carbohydrates are a must have component to any soccer players diet. The options are many, varying from corn cereals and oats to potatoes and the likes. It is the initial rush of carbohydrates that set the tone for the further activities of the day henceforth.

Soccer Player


Lunch or the mid day meal is often the time to have meat in the diet. Although breakfast does have this option, the heavy meats are reserved for the luncheon time most of the time. The digestive system needs to be primed to perform before something heavy as a meaty meal is contemplated.

Even there are peculiarities in terms of the kind of meat that is ingested. The so called lean meats and white meats are the preferred mode of consumption. So lamb meat is in while something like beef is to be avoided.

Most occasions, it is the leaner cut of the meats that are preferred as it tends to be richer in muscle building and muscle repair proteins.


For most athletes and particularly the soccer players, the dinner is something that is meant to be slept over.  For this part, people start off with a soup to the night meal and are found to be filling and nutritious as well. One of the key factors as far as the dinner of the soccer players is concerned is that there needs to be at least a couple of hours rest after dinner before turning in for the night.

Minerals and vitamins

These are what keep the nerves and other supportive systems in control and in working condition.  If there is a deficiency of minerals and vitamins, then it could be possible that the player could face issues of coordination and calm demeanor on the playing field.

Water and beverages

With the body constituting 80% by weight of water, it is important to remain hydrated to function properly.  Sportsmen and particularly the soccer players supplement their fluid intake with sufficient minerals too. This is to allow the body to repair and recuperate after a heavy days’ work on the field.

Nutritious Foods for Soccer Player

Nutritious Foods for Soccer Player

Being a soccer player trainee takes a lot of strength and stamina. Your muscles have to endure constant running, tackling, ball control, and impact from physical contact with other players. Your body should have resistance to stress, fatigue, and injuries. You should be able to work harder and play longer without getting fatigued. Here, the primary importance is for foods that you consume. Once the diet plan is right, you can focus on workout, training and other fitness programs easily.

Food as Fuel

Food is fuel for muscle growth and expansion. You have to consider the whole neuromuscular system for keeping your body fit and healthy. The first focus should be on the thigh and calf muscles. Then you have to focus on the shoulder and arms muscles.


Lean meat from lamb, pork, and beef can be ideal for muscle building in the thighs and calf. They can also burn the fat in the abs and thighs. You have to ensure the removal of unhealthy fat from the meat while preparing the foods. Then the useful fat will become a fuel for the energy infusion into your muscles.

Nutritious Foods for Soccer Player


Salmon, broccoli, lentils, spinach, sardines, perch, mackerel, and herring are some of the fish and veggies ingredients you can add to your foods. Rinse the fish in salt-water before boiling. Then you can fry on a gentle flame in olive oil. It should turn moderately brown. You can add fish to your breakfast bread as a sandwich ingredient. You may also use it for lunch and supper with rice.


You can add the veggies like broccoli, carrot, beet, cucumber, and pumpkin to make a salad. Add onions and tomato after slicing. Top with cut coriander leaves, lime juice, and pepper powder. Add salt according to your taste. Veggie soups with rice, chicken, and meat is also a great recipe for strengthening your muscles.

Eating raw veggies is a great way of enhancing the digestive power of your body. You can also have veggie juices every morning and evening. They can boost the immunity of your muscles and enhance their flexibility.

Food Eating Frequency

It is a good practice to eat light meals that are spread over the day. You may eat five light meals instead of having three heavy meals. They can make digestion easier and faster. The volume ratio between digested and undigested food will be like 8:2 in a rating of 10. Heavy meals can mean slow digestion rate, larger waste, and fewer calories ingestion. It is for the simple reason that your body can’t take more than a specific volume of food at a time.

Water Drinking Pattern

You may drink five or six liters of water every day without any hesitation. You can even increase the volume and frequencies. It will only increase the digestion efficiency and speed.

The food intake has to be accompanied by simpler warm-up exercises for your body. Do it for 15 days before starting the strength training for the soccer training program.