Soccer players should aim to make 60-65% of their diet carbohydrate, with an emphasis on fresh fruit and whole grains such as brown rice and pasta, wholemeal bread, potatoes and high fiber cereals. About 20-25% of total calories should be in the form of fat. The majority of this should be in the form of good fats (monounsaturated, polyunsaturated, omega fatty acids) found in oily fish like mackerel and salmon, olive oil, avocado and raw nuts (not roasted or salted). Protein should make up the remaining 10-15% of a soccer player’s diet derived from fish, poultry, low fat milk and lean red meat for example.

Ideal Diet Composition for a Soccer Player

Average Western Diet
Carbohydrate 46% Fat 38% Protein 16%

Ideal Soccer Player’s Diet
Carbohydrate 60% Fat 25% Protein 15%

Sample Day’s Diet for a Soccer Player in Training

Breakfast

• Piece of fruit
• Bowl of oatmeal or porridge (sweeten with dried fruit or honey)
• 3-4 slices wholemeal bread toasted with small amount of butter/olive oil spread, jelly/jam
• Glass of fresh fruit juice (not concentrated)
• Snack Piece of fresh fruit
• Plain yoghurt
• 2-3 fig biscuits/cookies

Lunch

1. Tuna or grilled chicken
2. Bagel, baguette etc. (preferably wholemeal)
3. Mixed salad with olive oil and lemon juice dressing
4. Glass fresh fruit juice or low fat milk
5. Low fat or bran muffin
6. 1-2 bananas

Snack Bag of nuts and raisins (such as almonds, pecans,
Hazelnuts etc)

Dinner

• Large serving rice or pasta
• Tomato sauce
• Grilled fish, chicken or lean beef mince
• Large mixed vegetable salad with dressing
• Small serving of ice cream and strawberries

This is one sample day only and a wide range of foods should be eaten. Try also to drink 2 litres (68 oz) water each day (fluids as part of a sports drink
also count).