Soccer Tips: Fueling Your Game

Fuel Your Game

Soccer Tips: Fueling Your Game:

To achieve maximum performance you must ensure you fuel your body correctly.

Your muscles, your mind, your heart, your lungs – even your bones – require a consistent flow of healthy food and water.

Knowing your required calorie intake will help give you an idea of how much food you should be eating and when.

Here are some helpful tips to know how much food your body needs, what kind to stock up on, and what to eat right before a game!

How much do you really need?

A soccer player may cover 9 kilometers (5.6 miles) in a single soccer match, and maybe more on heavy training days.

So eating more on hard training and match days makes sense.


An adult male player needs approximately 22 to 27 calories per pound of body weight per day (or 45-50 calories per kilogram per day).

A 160 lb. male player needs 3,400-4,300 calories per day.

A 140 lb. female player would require 2,850 to 3,200 calories per day.

What kind of food do you need?


How much: 3.6 to 4.5 grams of carbohydrate per pound of body weight per day (8 to 10 g/kg/day).

Carbohydrates are the best fuel for your muscles during training and matches.

Good sources of carbohydrate include whole grain breads and cereals, fruits, and vegetables.

Tip: Drinking a sports drink which contains 30 to 60 grams of carbohydrates before and during the game will delay fatigue and improve performance.


How much: 0.6 to 0.8 grams of protein per pound of body weight per day (1.4 to 1.7 g/kg/day).

Protein helps repair muscles and aids recovery after training and matches.

Good sources of protein include fish, chicken, turkey, beef,low-fat milk, cheese, yogurt, eggs, nuts, and soy foods.

Tip: Eat a protein snack within the first 30 minutes after a training session or match and then a more substantial meal within 2 hours to maximise muscle repair and aid recovery

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How much: .45 grams of fat per pound of body weight per day (1 g/kg/day).

Choose heart-healthy fats such as canola oil, olive oil, and nuts.

Tip: Peanut butter is a great source of carbohydrate, protein and healthy fats.

More tips:

Do not try to lose weight during soccer season. Now is the time to keep yourself strong and well-nourished.

Fluids may be your best bet for success in soccer. Without enough liquid (think water, juice, milk and sports drinks) your game will always suffer.

Choose wisely: Your sports drink should contain 14 to 19 grams of carbohydrate and 110 to 165 milligrams of sodium per 8 ounces.

Working toward your goal of becoming an excellent student-player?
Register Today! for more information at 866.338.5425 or internationally at 001.905.469-5661

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