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Tips for Soccer Nutrition
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Thursday, April 9, 2015

Tips for Soccer Nutrition

You are just a forkful and water bottle away from boosting your soccer performance! Smart food choices and proper hydration can enhance reaction time, focus and stamina to give a competitive edge on the field. Here's a game plan on how to eat for energy and hydrate for high performance.

Pre-Game Preparation


Three to four hours before the game, eat a balanced meal. A good rule of thumb is to have one-fourth of the plate filled with whole grains such as whole-grain bread, pasta or brown rice; one-fourth of the plate lean protein such as eggs, fish, beans or chicken; and the last half of the plate featuring colorful produce. Keep meals on the healthy side since high-fat meals, such as fried chicken or a cheeseburger and fries, can lead to feeling weighed down and sluggish.

Example Meals
  • Whole-grain toast with a vegetable omelet and chopped fresh fruit.
  • Oatmeal (made with low-fat milk) with almonds and a banana.
  • Sandwich made with grilled BBQ chicken on a whole-grain bun and a spinach salad.
Between 30 minutes and one hour before the game, eat a piece of fruit such as a banana, apple, orange or grapes.


Water is the most important nutrient for soccer players. Not staying properly hydrated can lead to muscle cramps, joint pain, fatigue, headaches, slow reaction time and decreased concentration. These are general guidelines to help you get started, so adjust for any personal needs.
  • Two hours before the game, drink at least 16 ounces of water.
  • Fifteen minutes before the game, have another 8 ounces of water.
During Game Hydration is Important

Stay well-hydrated by drinking about 4 to 8 ounces of fluid every 15 minutes. Don't rely on thirst to alert you about when you should drink since, at that point, dehydration is already setting in. Instead, use sports bottles with ounces clearly marked to keep the right hydration pace through the game. Start with water, but then — after about 1 hour of playing and sweating — switch to a sport drink. Sports drinks provide electrolytes, such as sodium, that are lost in sweat and also carbohydrates to replenish muscle energy.

Post-Game Recovery Plan


Within roughly 30 minutes after the game, eat a snack with protein and carbohydrates. This combination will help repair muscles and replenish energy stores.

Example Snacks
  • One-half whole-grain peanut butter sandwich and low-fat chocolate milk.
  • Smoothie with low-fat milk or yogurt and frozen fruit.
  • String cheese and apple.

To see how much fluid you need, weigh yourself before and after games. For every one pound of weight lost, drink 16 to 24 ounces of water. Losing weight after a game is not a good thing since this is a sign of dehydration. Make it a priority to increase the amount of fluid during future games.

See a registered dietitian nutritionist for more sports performance questions. To make an appointment call St. Elizabeth Healthcare Nutrition Services at 859-301-4625.


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