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NUTRITION
FOR THE SOCCER STUDENT-ATHLETE
I want to improve my PHOTOS FROM NCAA PHOTOS ARCHIVE AND SHUTTERSTOCK
speed and endurance
so I can get more
playing time. My tudent-athletes hear many misconceptions about
friends told me that nutrition and performance. Soccer is a physically
it would be healthier S
“ demanding sport that requires strength, speed, agility
for my body if I avoid and endurance. Unlike many team sports, soccer players
gluten and dairy, but sometimes play the entire 45 minutes of each half without
now I don’t know a substitution. During this time, the athlete is continuously
what to eat! moving, running and sprinting. Without proper fuel, soccer
”players will not be able to maintain a high level of performance.
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©2014 Sports, Cardiovascular, and Wellness Nutrition (SCAN), ©2014 Collegiate and Professional Sports Dietitians Association (CPSDA)
FUELING THE SOCCER • Dinner: Lean protein, nutrient-dense Gaining Muscle and Losing Fat During
STUDENT-ATHLETE carbohydrate (whole grains, vegetables the Preseason
“I don’t have time to eat” and “I didn’t and fruits) and low-fat dairy. • Focus on recovery nutrition within
know what to eat, so I just didn’t eat,” are Hydration is another vital aspect of 30 minutes of each strength and
common excuses among student-athletes nutrition that soccer players must pay conditioning session.
when they first arrive at college. attention to. The best way to make sure • Avoid excess calories from alcohol,
Eating breakfast within an hour of you stay properly hydrated is to practice sugary juices and processed snacks.
waking up is essential for energy balance, how you play. Remember to drink water • Eat for your activity. On light days,
recovery and weight maintenance. and a sports drink before, during and after decrease snacks and portions. On
To properly fuel the body, a student-ath- practice so you will train your body to do heavy training days, choose nutrient-
lete’s day should focus on six fueling times: the same for competitions. dense snacks (nuts, trail mix, 2 percent
• Snack before morning training: PRESEASON PHASE milk string cheese, peanut butter and
Slice of wheat bread and peanut butter. fruit) and include carbohydrate and
• Recovery drink post-workout: Preseason is the time when “champi- protein with each meal.
Low-fat chocolate milk and banana. ons are made.” At the collegiate level, • Quench your thirst! Adults often
• Breakfast: Two scrambled eggs; training from January to May can be mistake thirst for hunger, so drink
¾ cup oatmeal with cinnamon, considered preseason. This is when you water throughout the day.
berries and walnuts; and Greek might make changes in your nutrition • Include lean protein with each meal
yogurt with granola. plans to gain muscle, lose fat and pre- and snack: chicken, turkey, pork or
• Lunch: Deli meat sandwich on wheat pare your body for the upcoming season. beef tenderloin, fish, canned tuna,
bread, pretzels, fruit and yogurt and Strength training is usually heavier during edamame, deli meats, hummus,
20-ounce sports drink. this phase. During this phase, it is impor- peanut butter, nuts and seeds.
• Pre-practice snack: Trail mix, tant to choose nutrient-dense foods and • Choose complex carbohydrate more
banana and sports drink. avoid mindless snacking. often: sweet potatoes, brown rice,
HYDRATION FOR SOCCER STUDENT-ATHLETES
2-3 hours before 10-20 minutes before During exercise: Drink Post-exercise: Drink 24 ounces of water or
exercise: Drink 17 to exercise: Drink 7 to 3 to 6 ounces of sports sports drink for every pound lost, and within
20 ounces of water or 10 ounces of water or drink every 20 minutes. two hours drink enough to replace any weight
sports drink. sports drink. lost from exercise.
whole wheat breads, whole wheat match and consist of high carbohydrate, seasons, which can be tricky for athletes.
pasta, and quinoa. moderate protein and moderate fat. This One bad meal won’t ruin the benefits
• Choose a variety of fruits and vegetables. could be a spinach salad, dinner rolls, derived from months of training, but eat-
• Choose healthy fats such as olive oil, beef tenderloin, chicken pesto pasta, ing poorly throughout this time can make
flaxseed, avocados, seeds, nuts and roasted potatoes, steamed broccoli, fresh the preseason much more difficult. Eating
nut butters. fruit, sports drink and low-fat milk. poorly and overeating can change your
Friday’s post-match recovery meal preseason goals from gaining muscle and
COMPETITION PHASE should provide soccer athletes with lean improving technique to getting back in
During the regular season, soccer protein, carbohydrate, vitamins and shape and losing fat.
players must be able to recover quickly minerals. An example might be a burrito
and fuel their bodies properly. Typical with chicken, black beans, avocado, Holiday Meal Tips for Soccer
games take place on Friday nights and vegetables, shredded cheese, sports Student-Athletes
early Sunday afternoons. This is a short drink and water. • Watch what you drink! Juices, sodas,
turnaround period for your body to Saturdays are recovery days. Take alcoholic beverages and eggnog can
recover. Food choices should be used to advantage of this day and don’t use it to really add up in calories.
help aid in recovery and replenishing lost sleep and stay still all day. It’s important to • Do not starve yourself all day. This
glycogen stores. eat regular meals, drink fluids and snack promotes overeating later in the day.
to prepare for the game Sunday. • Eat a light snack before going to a
Top 10 Anti-Inflammatory Foods for Sunday mornings can determine holiday party.
Soccer Student-Athletes whether your team wins or loses. Be sure • Use a smaller plate to encourage
1. Salmon to eat an appropriate breakfast three to smaller portions.
2. Walnuts, almonds and other nuts four hours before the match. This meal • Survey the scene. Look at everything
3. Beets could include oatmeal with fruit and nuts, before you make your choices.
4. Berries egg omelet with vegetables and ham, fruit • Stay active. Play board games, go for
5. Dark leafy greens and yogurt, orange juice and sports drink. a walk or take the soccer ball outside
6. Whole grains Because you will not eat again until after with the family.
7. Olive oil and flaxseed oil the game, you should consume some type • Choose one dessert, not a plateful.
8. Tart cherries of snack on the way to the match, such • Still hungry? If you want seconds,
9. Soy beans as a peanut butter and jelly sandwich, choose lean protein and vegetables.
10. Low-fat dairy smoothie, granola, dry cereal, granola bar • Make your plate colorful. If you look
Competition Weekend Meals and plenty of sports drink for hydration. down and all you see is brown, you’re
Friday’s pre-match meal should be After the match Sunday would be missing those lower-calorie, higher-
eaten three to four hours before the the time to relax and treat yourself to nutrient foods. Add sweet potatoes,
something you simply enjoy eating. steamed broccoli, cranberries, etc.
CHAMPIONSHIP/ • Watch out for the extra stuff. Gravy,
POSTSEASON butter, syrup, whipped cream and
PHASE sauces add up.
The postsea- OFFSEASON PHASE
son — the period The offseason is the period from
from November December and January to May, June
and December to or July, when soccer athletes are on
early February — their own. It is tempting to use this time
includes the holiday to fully relax and disconnect from the
soccer world. However, eating well and TOP 10 NUTRITION RULES FOR FUELING SOCCER PLAYERS
staying active during the offseason will
help athletes to return to play with more 1. Eat minimally processed foods. 5. Choose Whole-Grain Carbohydrates.
strength and endurance, making the Limit foods with added sugar, trans fats Whole grains are rich in fiber and
transition to the preseason much easier. and saturated fat. nutrients that fuel your body.
The goals of offseason nutrition are: 2. Eat a rainbow. Choose a variety of 6. Eat breakfast every day. “Break the
• Compensate for the differences fruits and vegetables. fast” and kick-start your metabolism with
in lifestyle and training during the 3. Choose lean proteins. Have lean protein, carbohydrates and fluids.
offseason by adjusting nutrient intake. protein with each meal. 7. Fuel for your training. Don’t skip
• Recognize that changes in body fat 4. Choose healthy fats. Include meals.
and weight may occur and be aware healthy fats such as olive oil, flaxseed, 8. Stay hydrated. Dehydration equals
of appropriate changes. fish, avocados, nuts and seeds. decreased performance! Women
• Create a balance between training should drink approximately 2.7 liters of
volume and nutrient intake. fluid a day, and men should drink
Nutrition is an important piece of the approximately 3.7 liters of fluid
puzzle often overlooked by young soccer and/or sports drink a day.
players. In addition to making poor food 9. Recover. Have a
choices, both male and female soccer recovery drink with a 4-1
players often under-fuel or over-fuel ratio of carbohydrate
themselves. Under-fueled soccer players to protein within 30
feel lethargic, have decreased reaction minutes of exercise.
time and speed, and lose muscle and fat. Eat a balanced meal
Poor nutrition choices in combination with within two hours.
a low-energy intake can also put a female 10. Sleep.
soccer player at risk of iron deficiency. Get six to eight
Soccer players who over-fuel may feel hours every night
sluggish, have decreased flexibility and to ensure proper
speed, and gain more fat than muscle. recovery.
Written by SCAN/CPSDA registered dietitians (RDs). For advice on customizing an eating plan to meet your nutrition goals, consult an RD who specializes in sports,
particularly a board-certified specialist in sports dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org.
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