Soccer is one of the most widely played sports in the world. Soccer is high intensity with intermittent bursts of exercise. A soccer player uses both aerobic and anerobic energy systems.

Glycogen depletion is a common factor that can lead to fatigue.  The right nutrition plan for a soccer player like you can make all the difference.

Soccer games can be scheduled back to back which leaves little time for players to recover.  Glycogen depletion and dehydration must be avoided at all costs.

Travel and timing of meals can often interrupt normal eating patterns and may result in the athlete eating less than normal.  It’s important to have a plan and to be prepared.

For a soccer player, it’s important to start the game in a positive fluid balance and with sufficient calories that are well tolerated.

Don’t leave anything to chance or try anything new on game day!

Barbara can design a program that works for you!  Give Barbara a call and get an edge on the competition!


  1. Eat minimally processed foods. Limit foods with added sugar, trans fats and saturated fat.
  2. Choose a variety of fruits and vegetables.
  3. Choose lean proteins.
  4. Choose healthy fats such as avocados, olives, olive oil, nuts and seeds.
  5. Choose whole-grain carbohydrates. Whole grains are rich in fiber and nutrients that fuel your body.
  6. Eat breakfast every day. Breakfast is literally “Breaking the fast” and kick-start your metabolism with protein, carbohydrates and healthy fats.
  7. Fuel for your training. Don’t skip meals.
  8. Stay hydrated. Dehydration equals decreased performance! Women should drink approximately 2.7 liters of fluid a day, and men should drink approximately 3.7 liters of fluid and/or sports drink a day.
  9. Recover. Have a recovery drink with a 4-1 ratio of carbohydrate to protein within 30 minutes of exercise. Eat a balanced meal within two hours.
  10. Sleep. Get six to eight hours every night to ensure proper recovery.

Make This Your Best Season Yet

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