Best Foods For Soccer Players To Eat

20 Best Foods For Soccer Players To Eat

In this post, we will be sharing with you the 20 best foods to eat for soccer players in detail.

If you want to be a professional Soccer player, you should know how much physical strength and stamina it takes to cover the ground.

When you play soccer at a high level, your performance is directly tied to how much you can push your body.

And to get the most out of your 90 minutes on the field, adding certain foods to your diet will help you boost your energy levels so you can perform a peak performance.

The problem is actually that most people do not know the best foods to recommend for Soccer players to eat.

However, there are plenty of foods that will help build muscle, improve stamina and give energy to better performance.

Therefore, you must keep your body fueled with good nutrition at all times.

Now, we’ll list and further explain the best foods for Soccer Players to eat.

List of 20 Best Foods To Eat For Soccer Players

Below here are 20 best soccer foods for Soccer players to eat.

  1. Walnut
  2. Spinach
  3. Quinoa
  4. Fish
  5. Almonds
  6. Beans
  7. Chia seed
  8. Beetroot
  9. Broccoli
  10. Blueberry
  11. Milk
  12. Avocado
  13. Egg
  14. Kale
  15. Potato
  16. Rice
  17. Banana
  18. Apple
  19. Greek Yogurt
  20. Pasta

Let’s get to the details.

1. Walnut

Walnuts are edible seeds from a tree called Juglans Gems.

It contains a significant amount of nutrients such as proteins, fatty acids, carbohydrates, vitamins, and minerals.

Walnuts are not merely a good source of nutrition but are indeed a magical pill.

It’s also called brain good as it contains omega-3 fatty acids which increase brain activity.

Walnuts have several benefits and some of them are:

  • Boosts metabolism and keeps the heart healthy.
  • Improves bone health.
  • Helps with weight loss for soccer players gaining too much weight.

Apart from the benefits mentioned above, some studies suggest that walnuts help you to beat aging.

As soccer player, you wouldn’t want to age fast. So, consuming walnuts daily can reduce the risk of physical impairment.

In truth, walnut is one of the best foods to eat for Soccer players.

2. Spinach

Spinach is a superhero for any food because It is loaded with low-calorie nutrients. 

Leafy greens like spinach are good for skin, hair, and bone health. 

In addition, it is rich in protein, iron, vitamins, and minerals.

Eating spinach may benefit eye health, improve blood glucose control in people with diabetes, reduce oxidative stress, and help prevent cancer, improving bone health.

As a soccer player, eating spinach is good and beneficial to keep the body fit and healthy.

Here are some of the benefits of spinach:

  • Rich in vitamins and minerals.
  • Helps regulate blood pressure.
  • Boosts the immune system.
  • Helps in maintaining a healthy brain.
  • Protects digestion.
  • Filled with Anti-Inflam Anti-inflammatory
  • Well known for being rich in Antioxidants.
  • Filled with Anti-cancer properties.
  • Helps protect your skin.
  • Helps promote healthy bones.

3. Quinoa

Quinoa is one of the few plant-based proteins that has all 9 essential amino acids making it a whole protein.

As a soccer player, when considering a diet, quinoa is a good ingredient to use regularly since it is nutritious, and can be used in any meal.

Here are some of the benefits of eating quinoa:

  • Quinoa is high in anti-inflammatory phytonutrients. Therefore, it is beneficial in the prevention and treatment of disease. 
  • Contains small amounts of omega-3 fatty acids, which means that quinoa is good for heart health. 
  • When it is compared with other cereals, it has a higher content of monounsaturated fat.
  • Quinoa helps in reducing weight: As quinoa is high in fiber and protein, it is beneficial for soccer players looking to manage their weight. 
  • It has a relatively low glycemic index (GI) which makes it release energy at a slower rate. This helps prevent sugar cravings and stimulates hunger.
  • It helps in balancing blood sugar: It improves triglyceride levels and improves blood sugar management.

4. Fish

Fish is among the healthiest foods on the planet because it’s loaded with important nutrients such as protein, and vitamin D.

Fish is also a great source of omega-3 fatty acids which are incredibly important for our hearts and brain.

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As an athlete or a soccer player, here’s why you should always eat fish:

  • Rich in omega-3 fatty acids.
  • Protects us from heart disease and stroke.
  • Gives energy.
  • Keeps Soccer players’ cells healthy.
  • Strengthens the heart.
  • Improves brain power.

5. Almonds

Almonds are a good source of fatty acids, antioxidants, and micronutrients.

As a soccer player, consuming almonds will help enhance your performance on and off the pitch by fueling utilization and strengthening antioxidant defenses.

Protein holds a special place in every athlete’s heart, and almonds offer 6 grams of powerful protein.

In addition, almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. 

The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. 

They can also reduce hunger and promote weight loss. 

If all things are considered, almonds are as close to perfect as a food can get.

6. Beans 

Beans are an amazing source of fiber and protein, both of which are nutrients that are essential to the health of an athlete or an individual body.

They are also rich in vitamins and minerals.

Several studies have linked bean consumption with lower body weight and obesity.

Beans are better at controlling blood sugar than most dietary sources of carbs.

In fact, a high serving of beans already accounts for 20% of the recommended daily fiber requirements.

And as a sports personnel, you need carbs to fuel your muscles and protein to build your muscles.

Here are some of the benefits of eating beans:

  • Beans are packed with fibers.
  • Helps with digestion.
  • Beans can help regulate blood sugar.
  • Lowering cholesterol level.
  • Boosts the immune system.
  • It maintains the blood pressure of Soccer players.

7. Chia Seed

As a Soccer player, chia seed contains a variety of nutrients that your body needs for better performance and are of the most nutritious good in the world.

However, Chia seeds have many health benefits, and some of the health benefits include:

  • Help you lose weight or maintain a healthy weight because they are high in protein.
  • They improve heart health because they are high in omega-3 fatty acids.
  • Improve digestion because they are high in fiber.
  • They improve blood sugar control because they are high in magnesium and potassium.
  • Help build muscle mass because they are high in protein.

8. Beetroot

Beetroot provides important health benefits, and these are nutrients that are essential to your body system which include fiber, Folate, and vitamin C.

Beetroot also contains nitrates and pigments that may help lower blood pressure and improve athletic performance.

Here are the benefits of beetroot:

  • Lowers your blood pressure.
  • Boosts the stamina of Soccer players.
  • Beetroot fights Inflammation.
  • Contains Anti-Cancer properties.

9. Broccoli

Broccoli is a vegetable that is rich in bioactive compounds that have different biological properties. 

They are rich in vitamin C, and dietary fiber and also contain glucoraphanin, selenium, and isothiocyanate, which is also an excellent source of Indole-3-carbinol. 

All these constituents present in broccoli are known to be very popular since they possess several anti-cancer properties.

Broccoli also contains a good amount of antioxidants Lutein and zeaxanthin which prevent oxidative stress.

It also reduces the inflammation in the body due to bioactive compounds -Kaempferol.

Its dietary fiber supports healthy bowel function and digestive health.

Studies also revealed that Sulforaphane-another Bioactive compound present in Broccoli supports brain function.

Vitamin C content supports a healthy Immune system.

And vitamin K and calcium help in maintaining strong and healthy bones.

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10. Blueberry

As a fruit with high nutritional value, blueberry is one of the healthy fruits recommended by the world food and agriculture organization.

They are rich in nutrients, especially rich in anthocyanins. 

Its anthocyanin content is much higher than other fruits.

The anthocyanin in blueberries is a natural anti-aging nutritional supplement and the most effective anti-aging nutritional supplement found by humans.

The antioxidant activity of anthocyanins in blueberries is even 55 times higher than vitamin E and 25 times higher than vitamin C.

The anthocyanins in blueberries can effectively remove harmful free radicals and delay the body’s aging process.

Some experts believe that people who eat blueberries regularly are at least 10 years younger than those who do not.

However, there are benefits of eating blueberries which include:

  • Low in calories.
  • Possibility of preventing cancer.
  • Protect against aging.
  • Helps lower blood pressure.
  • Protects blood cholesterol from becoming damaged (oxidizing LDL).
  • Reduce muscle damage after exercise.

11. Milk

Milk contains high-quality protein, carbohydrate calcium, magnesium, phosphorous, and vitamin B12, which are involved in bone health, recovery from exercise, metabolism, and various other critical physiological functions

Milk is also rich in leucine, an amino acid that appears to stimulate muscle protein synthesis and enhance recovery after exercise.

In addition, milk also offers readily-absorbed carbohydrates to help replenish muscle glycogen stores after exercise.

12. Avocado

One study looked at the dietary habits and health of people who eat avocados.

They analyzed data from 17,567 participants in the NHANES survey in the US. 

Avocado consumers were found to be much healthier than people who didn’t eat this fruit. 

People who ate avocados regularly also weighed less, had a lower BMI, and significantly less belly fat. 

They also had higher levels of “good” HDL cholesterol.

However, avocado is rich in fatty acids, folic acid, protein, lecithin, plant fiber, multiple vitamins, and minerals such as potassium, calcium, iron, magnesium, phosphorus, sodium, zinc, copper, manganese, and selenium.

Avocados have a very high plant fiber content. Plant fiber can promote gastrointestinal peristalsis, accelerate metabolism, lower cholesterol, and remove toxins and garbage from the body.

Avocados contain a lot of natural folic acid, which is very important for maintaining good health.

In addition, avocado is also rich in lecithin, which is an important component of the brain nervous system, blood circulatory system, immune system, heart, liver, lungs, kidneys, and other important organs.

Lecithin can soften blood vessels, lower blood lipids, scavenge free radicals, repair damaged cells, and delay the body’s aging process.

Here are the benefits of eating avocado:

  • Regulates and stabilizes blood sugar.
  • Contains the lutein necessary to protect Soccer players from age-related eye disease.
  • Provides oleic acid which improves the cardiovascular system of Soccer players.

13. Egg

Eggs are regarded as a complete protein as it contains all essential amino acids, and it is packed with many nutrients like B- vitamins, choline, magnesium, zinc, etc.

Organic egg yolks also have a high concentration of omega-3 fats as well. 

The BCAAs (branched-chain amino acids) in eggs are the building blocks of muscular growth. 

They are also rich in vitamin A, and this is especially true with Leucine, which triggers muscle growth. 

It’s basically like throwing fuel on the fire for your muscles to recover faster and more efficiently. 

Eggs are a very nutritious food that can help athletes to achieve a correct diet. 

It contains proteins of high quality and bioavailability, a profile of fatty acids very favorable from the cardiovascular point of view, and vitamins and minerals involved in energy and protein metabolism, in defense against oxidative stress and inflammation, and cell growth and tissue repair.

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Hence, eggs are important in any Soccer player’s diet.

14. Kale

Kale is also known as leaf cabbage, and it is a rich source of antioxidants that provide a large variety of benefits to your overall health.

In addition, Kale is low in calories, high in fiber, and has zero fat.

It is also filled with so many nutrients like vitamins, folate, and magnesium.

For every athlete, eating kale has tons of nutrients that your body needs to keep you fit.

15. Potato

Potatoes are considered to be one of the most nutritious vegetables.

Potatoes are rich in vitamins, including vitamins C, vitamin A, and B vitamins, and their content is twice that of carrots, four times that of tomatoes, and three times that of cabbage.

Potatoes are an alkaline food, and eating potatoes is conducive to the acid-base balance in the body. 

Long-term consumption of potatoes can transform the body into an alkaline body that is easy to lose weight.

Potatoes are anti-aging food and are rich in vitamins B1, B2, B6, pantothenic acid, and other B-group vitamins and a large amount of high-quality cellulose. 

Potatoes also contain nutrients such as trace elements, amino acids, protein, fat, and high-quality starch.

However, eating potatoes is beneficial in the diet of an athlete.

And according to potato goodness, one medium ( 5.3 ounces) skin-on potato provides 26 grams of carbohydrates, 620 milligrams of potassium, and 110 calories for energy are key nutrients in the diet of a soccer player or individual.

In addition, potatoes are one of the vegetables with the highest potassium content. 100 grams of potatoes contain up to 300 mg of potassium. 

Potassium can regulate blood pressure and blood sugar and help reduce the risk of stroke and cardiovascular disease.

16. Rice

Rice is a great wellspring of vitamins and minerals like niacin, vitamin D, calcium, fiber, iron, thiamine, and riboflavin. 

These vitamins give establishment to the body’s digestion, safe framework well-being, and general working of the organ frameworks since vitamins are required for some exercises in the body.

Since rice is bountiful in starches, it goes about as fuel for the body and helps in the ordinary working of the mind. 

Sugars are utilized by the body and transformed into practical, usable vitality. 

The vitamins, minerals, and natural segments in rice increment the working and metabolic action of all your organ frameworks, which additionally builds vitality levels.

Eating rice is amazingly valuable for your well-being, just because it doesn’t contain unsafe fats, cholesterol, or sodium. 

It frames a basic piece of an adjusted eating regimen. 

Any nourishment that can give supplements without having any negative effects on well-being is a reward.

And these are the kind of nutrients an athlete’s body needs.

Low levels of fat, cholesterol, and sodium likewise help diminish weight and related conditions.

17. Banana

Bananas have fast-release energy, in the form of sugars and other bits of simple carbohydrates. 

These give you a nice burst of energy, like how fruits can help you stay awake because of sugars, or how sugary drinks give you a boost. 

But it doesn’t matter that the fuel will run out because you can deal with that after exercising your body.

Also, bananas have lots of minerals and vitamins, like potassium, calcium, vitamin C, and vitamin B-6, all of which are perfect to help prevent muscle cramps and even better, give you energy.

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18. Apple Fruit

As a footballer or individual, you should consider apples your healthy secret weapon.

Apples are not just sweet and crunchy, they have numerous health benefits.

Apples are high in fiber and water — two qualities that make them filling and thus help aid weight loss.

Apples promote heart health as they are high in soluble fiber, which helps lower cholesterol. 

They also have polyphenols, which are linked to lower blood pressure and stroke risk.

Eating apples is linked to a lower risk of type 2 diabetes since the polyphenols in apples help prevent tissue damage to your pancreas’s beta cells, which are responsible for producing insulin in your body.

Apples contain pectin, a type of fiber that acts as a prebiotic, that is it feeds the good bacteria in the gut and helps to keep it healthy.

In addition, Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma and promote bone health.

For a better performance on the football pitch, a Soccer player needs to be fit and healthy.

And eating apples can be your secret weapon for their nutritional value.

19. Greek Yogurt

Yogurt is an excellent package of calcium, protein, and carbs and it is one of the best foods to eat for Soccer players.

And it’s no longer news that every athlete needs carbs, calcium, and protein to keep their body healthy.

Greek yogurt also helps to maintain muscles and protect against osteoporosis. 

It also helps to Improve digestive health and boosts the immune system. 

Yogurt contains eight grams of proteins, 7.5 grams of fat, and 11 grams of carbs in the form of sugar.

As a Soccer player, consuming yogurt in moderation is extremely healthy.

20. Pasta

Pasta is excellent for athletes, particularly those engaged in soccer or football.

Pasta is rich in complex carbohydrates and these carbs are the first source of energy used by the muscle.

Football players need carbs to fuel themselves for the right amount of energy that they would need for the day. 

Carbs are probably the biggest source of food that you would need in your body to fuel the athlete with the number of calories needed to burn all of it off without feeling extreme hunger late during the game or right after the game.

For example, if you weigh about 215 lbs a football player, you may burn about 3,000 calories. 

So you might need to intake about 3,000–3,500 calories to fuel yourself for the activities that you would do daily.

Final Thought

If you are ever in doubt about the best foods for Soccer players to eat, we are confident this article is a handful that points you in the right direction.

As a Soccer player, every cell of your body needs nutrition because each cell of your body is required to perform a task either playing soccer, boxing, or running.

So to fuel up this cell your body needs proper nutrition.

The diet of soccer players usually consists of 50 to 60% carbohydrates, 25 to 30% protein, and 15 to 20% fat.

Their diet is usually rich in carbohydrates because they require more energy throughout the day while training and playing matches. 

The protein in the diet helps to recover and prevent injuries. 

Fat is also an essential element in the diet of an athlete. 

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It is an important source of energy after carbohydrates and it also maintains the metabolism of the body. 

Foods rich in fat help to maintain the hormonal balance of the body. 

Food items that are rich in omega-three fatty acids are the predominant source of fats in the diet.

In addition, the players are required to eat a variety of food so that they get all micronutrients from their diet.

Further Reading:

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