Soccer Nutrition 101: 5 Key Foundations for Peak Performance In-Season and Off-Season
The way soccer players fuel their bodies has a direct impact on how they feel and perform, both during the competitive season and throughout the quieter off-season months. Good nutrition doesn’t need to be complicated. With a few key habits, players can support their performance, recovery, and long-term health through every phase of the year.
Let’s break down simple, realistic nutrition strategies for both the in-season and off-season.
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In-Season Nutrition Recommendations
Focus on Carbohydrates For Energy
During the season, energy demands are high. Soccer involves repeated sprints, long runs, and quick changes of direction, all of which rely heavily on carbohydrates stored in the muscles and liver.
As a general guide, players can aim for 6–10 grams of carbohydrates per kilogram of body weight each day. The exact number depends on how intense the training and game schedule is, and this can vary from one player to the next even if they’re on the same team playing the same position.
Carbs help refill the body’s glycogen stores: the main fuel source during long or intense activity. When these stores run low, players may notice they fatigue earlier, struggle with speed late in the game, or feel “flat” during training.
Planning carbohydrates throughout the day (and around training) helps keep energy steady and help athletes perform optimally.
Eat Enough Protein for Muscle Repair
Protein helps muscles recover from tough practices and matches. Most soccer players do well with 1.2–2.0 grams of protein per kilogram of body weight daily.
Getting some protein soon after training, within about 30 minutes to an hour, can help jump-start the repair process. This doesn’t need to be complicated: yogurt, a protein-rich smoothie, eggs, tuna, chicken, or plant-based options like tofu or lentils all work.
The goal is to reduce soreness and support strength over the course of the season.
Stay on Top of Hydration and Electrolytes
Hydration affects everything from energy and focus to coordination. Because soccer involves long practices and matches, players should sip water throughout the day and not just during training.
Simply starting training well-hydrated improves perceived energy levels without any other interventions.
On hotter days or during long sessions, using an electrolyte drink helps replace the sodium lost through sweat. Even mild dehydration can make training feel harder or lead to slower reactions, so simple hydration habits can make a noticeable difference.
Be careful to not over-hydrate. This can have the opposite effect and actually make you feel more sluggish from hyponatremia.
Pay Attention to Key Vitamins and Minerals
Micronutrients may not get as much attention as carbs and protein, but they still play an important role. For example:
Iron supports oxygen transport and overall stamina.
Calcium and vitamin D help maintain strong bones.
Antioxidants from fruits and vegetables support recovery.
Aiming for a variety of colorful foods, like vegetables, fruits, whole grains, nuts, seeds, beans, lean meats, and dairy or alternatives, helps fill the gaps without relying only on supplements.
Regular Nutrition Education
Teams benefit when players understand how nutrition supports their daily life and performance. Short workshops, Q&A sessions, or one-on-one conversations with a sports dietitian can help players make informed choices. Building a team culture that values fueling well can pay off both on and off the field.
Off-Season Nutrition Recommendations
The off-season is a time to reset, but not to completely step away from good habits. The goal is to maintain fitness, avoid injuries when pre-season begins, and support overall health.
Maintain Enough Calories to Support Your Body
Players may not train as intensely during the off-season, but the body still needs enough energy to support muscle mass and general activity. This is a better time to enter a calorie surplus or deficit for any body composition changes, if that is the goal. However, eating too little can lead to unwanted muscle loss, making the return to full training feel harder.
Instead of drastically reducing food intake, players can make small adjustments based on their training schedule while still nourishing their bodies, and focus on maintenance calories.
Focus on Whole, Nutrient-Dense Foods
With fewer practices and games, there’s more room to focus on building strong nutrition habits. Choosing whole, nutrient-dense foods: vegetables, fruits, lean proteins, whole grains, legumes, nuts, and seeds, helps support recovery, hormone balance, and overall health.
The off-season is a great time to fine-tune eating habits, cooking abilities and practicing things like listening to hunger-fullness or mindful eating, without the pressure of weekly matches.
Support Strength and Conditioning Work
Many players use the off-season to rebuild strength and work on areas that tend to get overlooked during busy months. Strength training, mobility work, and conditioning sessions help maintain fitness and reduce the risk of injury later.
Nourish Your Mind and Take Care of Mental Well-Being
The off-season is not only a physical break, it’s also a chance to rest mentally. Soccer can be demanding, so taking time for hobbies, family, or relaxation is important.
Techniques like mindfulness, breathing exercises, or low-intensity movement (like walking or yoga) can help players feel more refreshed heading into pre-season.
Revisit and Adjust Nutrition Habits
Without the busy training schedule, it’s easier to take a step back and evaluate what worked well and what didn’t during the season. Meeting with a sports dietitian for an off-season check-in can help players:
adjust calorie needs,
fine-tune macronutrient targets,
plan around personal goals,
improve your relationship with food,
and get ready for the increase in training volume ahead.
A small amount of planning now can make pre-season feel much smoother.
Final Words
Whether in-season or off-season, simple and intentional nutrition habits can support a soccer player’s energy, recovery, and overall well-being. By understanding what their bodies need at different times of the year, athletes can feel more prepared, reduce injury risk, and enjoy a long and healthy soccer career.
Improving your athletic performance with proper nutrition is easier than you think
Hope this helped!
Maria Tanielian
Registered Dietitian/Nutritionniste
IOC Diploma in Sports Nutrition
ODNQ # 7223, CDBC # 2815, SDA # 949, CDO #16856
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