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PERFORMANCE ENERGY

NUTRITION FOR
SOCCER

Soccer takes a balance of endurance, speed, strength, agility, and mental toughness, all of which require energy. From conditioning at practice to high-intensity matches, proper nutrition is key.

Before

Always start matches and training sessions well-fueled, and focus on foods with carbohydrates to give you power and stamina on the field.

CARBOHYDRATES

Sustain Energy

TIMING

1–2 Hours Before a Game

During

Halftime is perfect for refueling. For practices or games lasting over an hour, aim to eat about 30 grams of quick carbohydrates for fast fuel.

Dehydration can hurt your speed, skill, and staying power. Plan to drink before the match and at halftime to ensure you get 20–40 ounces of water or sports drink every 90 minutes.

CARBOHYDRATES

Sustain Energy

TIMING

30–60g of Carbohydrates / Hour

After

After a long day on the field, drink plenty of fluids and focus on foods and drinks with carbohydrates and protein. Carbohydrates help restore muscle energy stores (glycogen), while protein helps tired legs bounce back.

PROTEIN & CARBOHYDRATES

Repair & Restore

TIMING

Within 30 minutes

After
Product Recommendations

Check out our Active Nutrition Guide, a science-backed tool designed to help professionals customize nutrition recommendations for active people based on exercise intensity and duration.

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