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

Two female soccer players are playing a game of soccer on a field.

Life at Spain Rush-SPF: Where Education Meets Elite Soccer Development

June 11, 2025
Wondering if your child can train like a pro in Spain without falling behind academically? At Spain Rush-SPF in Valencia, the answer is yes. Our Elite Player Program (2025–26) combines world-class soccer development with a strong academic foundation. We’re here to develop not just great athletes—but smart, disciplined, and well-rounded student-athletes prepared to succeed both on and off the field.
A group of young boys are playing soccer on a field.

Can I Get a Soccer Scholarship to Study Abroad? Here's Everything You Need to Know

May 27, 2025
If you’re asking yourself, “Can I get a soccer scholarship to study abroad?”, the answer is yes. With the right mindset, performance level, and guidance, earning a soccer scholarship overseas is more possible today than ever before. Whether your goal is to play in the U.S. college system, Spain, or other global destinations, this guide will walk you through the essentials.
A group of young boys are playing soccer on a field.

Unlocking Spain’s Soccer and Education Categories: What Every Young Player Should Know

May 21, 2025
Spain is not just a global powerhouse in soccer, it's a destination of dreams for thousands of young athletes who aspire to reach the top. From La Liga stadiums to elite academies, Spain offers a structured and deeply immersive environment where soccer and education go hand-in-hand. But how exactly does the Spanish soccer system work? And how can international players align their academic goals with their athletic ambitions? Let’s dive into it.