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.