Blog Layout

Tips for a balanced diet for a soccer player

November 10, 2020

How do I get a balanced diet for a soccer player?

A balanced diet is undoubtedly important for the health of people. Athletes need a lot of energy to exercise, but this does not mean at all that athletes should eat everything thinking that all the calories will be burned. The athlete’s body is a very complex mechanism that needs the right individual approach to achieve maximum sports results. In addition, nutrition also affects the recovery of athletes from injury.

Let’s dig deeper at the nutrition of soccer players. How many calories should a football player eat? As a general rule, a football player should consume about 45 calories per 1 kilogram of body weight, that is, if a football player weighs 75 kilograms, the daily calorie intake should be 45 times 75, which is 3375 calories. Part of these calories will be spent during exercise, and the other part will go to the functioning of the body in general.

According to SPORTS NUTRITION FOR FOOTBALL: AN EVIDENCE-BASED GUIDE FOR NUTRITION PRACTICE AT FC BARCELONA , basic nutritional guidelines for injury recovery include:

  1. Sufficient water intake;
  2. Consumption of protein (it is indicated that it is necessary to eat 20-30 grams of protein for each meal while having from 4 to 6 meals in total);
  3. Consumption of fish oil;
  4. Consumption of HMB (to maintain muscle mass);
  5. Consumption of Vitamin D;
  6. Consumption of Creatine.
The letter d is made out of fruits and vegetables

Basic rules of a balanced diet during training and in the everyday life of a football player:

  1. The constant presence of all nutrients: proteins, fats and carbohydrates;
  2. The amount of protein consumed should be approximately 2 grams per 1 kilogram of the player’s weight. Proteins: various types of meat, fish, eggs, dairy products. In some cases, also: beans, cereals, rice, potatoes;
  3. The amount of fat consumed should be approximately 1,8 grams per 1 kilogram of the player’s weight. Fats from avocados, fish, various oils, nuts and dairy products are especially important;
  4. Particular attention is paid to carbohydrates consumed by football players. Carbohydrates are divided into simple carbohydrates (causing a rapid rise of the level of glucose in the blood) and complex carbohydrates (absorbed slowly, give a feeling of fullness, a gradual rise of the level of insulin). In most cases, simple carbohydrates with sugar should be avoided and complex carbohydrates should be preferred. Complex carbohydrates: legumes, cereals, pasta, potatoes, vegetables, nuts).

Football clubs make a balanced diet for each of their football players , depending on the characteristics of the player’s body, from allergies, intolerance to certain foods, from the need to lose weight or gain muscle mass. Nutrition is a separate science that has a direct impact on the performance of football players. Therefore, it is very important to pay attention to nutrition, because a football player’s body is a special mechanism that needs attention.

All rules are for guidance only. Individual consultation with a doctor is required

A group of young men are standing next to each other on a soccer field.

How to Get Scouted: The Ultimate Guide to Becoming a Professional Soccer Player

April 3, 2025
If you dream of playing professional soccer, getting scouted is one of the most important steps in your journey. Scouts are constantly searching for talented players who have the skill, mentality, and work ethic to compete at the highest levels. But how do you stand out from the thousands of aspiring soccer players worldwide? In this guide, we’ll break down the key steps to increase your chances of being scouted and making it to the professional stage.
A group of soccer players are posing for a picture in front of a castle.

Why Players from Around the World Choose Spain Rush-SPF

March 24, 2025
Explore why Spain Rush-SPF is the premier choice for aspiring soccer players from around the globe. Learn about our professional training programs, unmatched exposure to European soccer, and the unique global community that awaits you in Spain. Transform your soccer dreams into reality with Spain Rush-SPF, where training meets tradition in the heart of soccer's homeland.
A group of young men are playing soccer on a field.

Speed, Strength, and Skill: How to Train Like a Pro

March 11, 2025
Discover the ultimate training blueprint to boost your soccer skills to a professional level with Spain Rush-SPF. Learn how to enhance your speed, strength, and skill with proven techniques used by the world's top players.
Share by: