What Soccer Pros Eat In A Day (Exposed!)

As a passionate soccer fan, you’ve likely admired the athleticism and endurance of professional players on the field. But have you ever wondered what soccer pros eat to achieve such peak performance?

The answer lies in their nutrition regimen—a carefully curated blend of foods and supplements designed to optimize both performance and recovery. Let’s dive into what soccer pros eat, exploring the top foods they incorporate into their diets to elevate their game.

1. Omega-3 Rich Oily Fish

In the fast-paced world of soccer, recovery is key to maintaining peak performance. Oily fish, such as salmon, provides a rich source of omega-3 fatty acids, known for their anti-inflammatory properties. Reduced inflammation means quicker recovery times, allowing players to train harder and more consistently. Whether grilled, baked, or poached, incorporating oily fish into your diet at least twice a week can work wonders for your performance on the pitch.

Uruguayan football superstar Diego Forlan’s evening meal typically consists of fish with a side of salad, fresh tomatoes, and steamed vegetables. Fish is a popular choice among soccer players not only due to its high protein content, but also for its ease of digestion, making it an ideal option for a late dinner. According to Matt Lovell, a nutritionist for Tottenham Hotspur and the England rugby team, eating fish at night prevents the body from feeling sluggish the next day. Forlan prefers a dinner around 9 PM, which aligns with the later dining habits in Madrid. 

Catch Forlan’s epic FIFA goals in this video!

2. Quinoa

Carbohydrates are the fuel that keeps soccer players going during intense matches and training sessions. Quinoa, often dubbed a “superfood,” is a healthy carb alternative to rice or pasta. Its low glycemic index ensures a sustained release of energy, preventing the dreaded mid-game energy crash. Plus, what soccer pros eat for pre-game meals like quinoa provides the necessary energy boost without that heavy feeling.

Carbohydrate-loading is a strategy used by some professional soccer players before a game because they burn between 200 and 250 grams of carbs during play. This means eating extra carbs like pasta, bread, or fruits—about 3.6 to 4.5 grams per pound of body weight each day for two to three days before the game. For example, if you weigh 100 pounds, you would eat between 360 and 450 grams of carbs daily to fuel up properly.

3. Leafy Greens, Spinach in particular

Spinach, the OG of leafy greens, deserves a spot on every soccer player’s plate. High in iron, spinach aids in oxygen transport to muscles, reducing fatigue and enhancing vitality. Its rich nutrient profile also supports mental focus, essential for making split-second decisions on the field. Whether in salads, smoothies, or omelets, make spinach a staple in your diet to power through those grueling matches.

Did you know that spinach is also a popular choice among soccer fans? Spinach artichoke dip is a universally beloved game day appetizer. It’s not surprising, as countries like France, Spain, or Italy, the homelands of many favorite soccer players, are also some of Europe’s biggest artichoke producers. Indulging in artichoke dip seasoned with the finest dill weed and oregano leaves is always a winning choice.

4. Dairy

Despite the debates surrounding dairy, milk remains a popular choice among soccer players for post-workout recovery. Choosing lean, high-quality protein at meals, especially before and after workouts, is imperative.

Packed with protein and essential nutrients, milk aids in muscle repair and glycogen replenishment. Opt for low-fat chocolate milk for the perfect post-game refuel, with its ideal carb-to-protein ratio. Just remember, moderation is key, especially for those with lactose intolerance or dietary preferences.

5. Coconut Water

Hydration is non-negotiable for soccer players, especially during intense matches under the scorching sun. Packed with electrolytes and vitamins, coconut water replenishes lost fluids and restores energy levels without the excess sugar found in commercial sports drinks. Keep hydrated with coconut water to stay at the top of your game from kickoff to final whistle.

What soccer pros eat post-game? Repair with Proteins

According to University of Chicago Medicine Comer Children’s Hospital pediatric gastroenterologist and nutritionist Timothy A. S. Sentongo, MD., After a grueling soccer match, players should aim to refuel with a protein-packed meal, featuring options like poultry, meats, fish, or legumes. Sentongo emphasizes, “When you compete, you break down muscle. The protein helps repair it.”

Despite feeling worn out, Sentongo cautions against excessive hydration, which can lead to dizziness and increased fatigue. This is where sports drinks become essential. “You can overhydrate with plain water, but sports drinks will replenish those electrolytes that water dilutes,” he explains.

In the world of professional soccer, what soccer pros eat isn’t just about choosing the right foods—it’s about strategic fueling to optimize performance and recovery. By incorporating these top foods into your diet, you’ll be closer to achieving your goals on the field. Remember, success isn’t solely about talent and training; it’s about nourishing your body for greatness. So, fuel up, lace up, and let your skills shine on the soccer pitch!