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.
All Activities
Clif Athlete, Sophia Smith
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
Clif Athlete, Sophia Smith
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