Soccer Player Nutrition: Pre-Game, Game Time, and Post Game

Author: Matt Couch

Publish Date: May 15, 2019

You are what you eat. The food you consume provides the necessary vitamins and minerals to fuel your body. Look at some of the greatest players nutrition plans and you’ll find they emphasis quality foods. This means no junk food or alcohol. Elite players know the importance food plays in their performance.

Many youth players are at the mercy of their parents decisions when it comes to food consumption. Mom or Dad buys the food and the child eats what is provided. This means parents have a huge impact on their players performance.

The following will help parents with pre-game, gametime, and post-game nutrition, so they can help prepare their child for success on the field and further in life with soccer performance.

Carbohydrates, proteins and fats are going to be the sources of nutrition for a soccer player. The balance of these macronutrients will vary depending on what stage (pre, game,post) of the player.

Pre-Game Meal

Carbohydrates 50%

Protein 25%

Fats 25%

During the pregame meal, you are preparing the body for the upcoming physical demands of soccer; running, sprinting, strength, and power are only a few of the demands that will be put on the player.

Game Time

Carbohydrates 90%

Protein 5%

Fat 5%

During a game players need quick injections of fuel. Carbohydrates that digest quickly and provide energy for the player to preform. Carbohydrate drinks, that also have electrolytes to replace the necessary fuel the body is losing during the game. You may want to keep a snack close by that is high in fast burning carbohydrates to give you the extra pick up you will need when starting the second half.

Post-Game

Carbohydrates 34%

Protein 33%

Fats 33%

Refueling the body with a balanced meal will help the muscles and organs rebuild and recover faster.

The three stages of game nutrition are vital to a soccer players success. Priming the body with the proper nutrients will ensure the player starts the game with optimal energy. Providing a game time snack will enable the player to continue performing at a high level through the entire match. Refueling the body, post game, will provide the necessary fuel to help the body recover and rebuild muscles and organs. Food effects soccer players, soccer players effect the game. Players eating quality foods will have quality effects on the game.