Soccer Player Diet Plan and Workout to become an Elite Player

soccer player diet plan and workout

Every soccer player not only need to workout better but they also need to eat healthily and adequately. You have to eat right and improve your fitness and also prepare a proper soccer player diet plan and workout.

Soccer player tries to improve their skill on the field, but that’s not enough for them. For being a great player, you need to take proper care of your fitness as well as health. For this you need to spend some time in the gym as well as in your kitchen too.

You can’t succeed overnight, it takes years of dedication, practice, confidence, and aim to become an elite soccer player. Proper soccer workouts and eating right things along with practice can help you achieve your dream. A soccer player diet plan and workout must contain all necessary things to gain health and fitness adequately.

Things are always not in your hand; some people are born with a right fitness quality for speed or strength and also have a good personality. Some of them don’t have these qualities they had to work had to gain these things.

But it’s not a big deal because you are a player of a game which doesn’t matter whether you are short or tall, fast or slow and this is the beauty of this game; you just have to take a little care of your body and follow a good soccer workout workout routine

Hard soccer workout routine and having a healthy diet will make you different from other players, you will be more active than them and not susceptible to tiredness. If you wish to gain success, then take a proper look at our soccer player diet plan and workout guide.

We are going to help you by guiding what to eat, how much to eat and how much to spend your time in the gym.

Soccer Player Diet Plan and Workout:

Stuff to make part of your meal-

Carbohydrate-rich Food

Rice, bread, pasta, potatoes, cereals, fruit, spaghetti, lasagna, baked beans, peas, lentils, sweetcorn, unsweetened cereal and other grain products.

A soccer players diet should contain carbohydrate rich foods as they provide 40-50% of energy. Carbohydrates break down into glucose and stores it in our muscles as glycogen during digestion. While exercising, glycogen turns back into glucose and is used for energy.

Great source of water

It’s critically important to stay hydrated all day then only you can give your best in the field. You should consume 16 ounces of water after you wake up and 60 to 90 minutes before working out.


It ‘s nice to start your morning with 3-4 eggs as it is a great source of inexpensive, high-quality protein, vitamins, and minerals. Some people fear of yolk as it is high in cholesterol, but a soccer player can enjoy the whole egg. Egg is a good thing to include in your soccer player diet plan.


Oatmeal tends to be an another great breakfast option. Eating a healthy breakfast makes your day better, and a bowl of oatmeal along with eggs is a better option.meal plan for soccer players

What do Soccer Players Eat for Breakfast-

The calorie you need in your meal varies from one person to another depending on your weight, mostly soccer players need about 500 to 600 calories. It should include a healthy mix of carbs, protein, and fat.

Breakfast for soccer players must be:

  • Whole Grain cereal like Wheaties, Milk, Bagel, Honey and Orange juice
  • A big bowl of corn flakes with sliced strawberries and banana with a glass of orange juice.
  • Oatmeal with raisins, walnuts and skim milk
  • Whole-grain bagel with peanut butter, banana, and skim milk
  • Low-fat yogurt with granola and strawberries; 100 percent orange juice
  • 100 percent orange juice, whole-grain cereal with skim milk and blueberries.

You can try any of these you want as per your taste.

What do Soccer Players Eat for Lunch-

  • Sandwich made with granary bread + olive oil based spread with lean ham/chicken or large mackerel fillet and Mixed salad
  • 2 slices of Whole grain bread, Peanut butter, Jelly, Fruit yogurt and Pretzels
  • Tuna salad made with low-fat mayo in a whole-grain pita; carrots or green pepper strips; apple; skim milk

What do Soccer Players Eat for Snack-

  • 16 oz grape juice, 6 fig cookies
  • Apple with peanut butter
  • Hummus on whole-grain pita
  • Bowl of whole-grain cereal with skim milk

What do Soccer Players Eat for Dinner-

  • Grilled fish; roasted red potatoes; whole-grain baguette; broccoli and carrots and skim milk
  • Barbeque skinless chicken breast; brown rice; asparagus; spinach salad with light dressing; skim milk
  • Vegetarian bean chili with cheese or Lean beef; skim milk, corn bread; garden salad with light dressing.

What to Eat before a Soccer Game for Energy-meal plan for soccer players

According to research, it is advisable that a player should eat his/her pre-game meal plan 2-3 hours before the match. This is because when you go to play with the food in your stomach, then the heart pumps large volumes of blood to the stomach to aid in digestion.

The heart will push the blood to the working muscles thereby stopping the digestive process, and this can cause stomach gas and cramping which is not good between the game.

According to our soccer player diet plan and workout guide you should eat 2-3 hours before the match and after 1 hour do some stretching exercises.

  • Bagels, raisin bran, oatmeal, bran muffin, bread (all varieties), yogurt, toast (2-3 slices) baked beans.
  • Apple, orange, vegetable juice; water, milk
  • Fruit bars, Fig Newton’s, banana, fruit (fresh or dried), raisins.

Foods to Avoid from Soccer Player Nutrition Plan-

  1. High-sugar: candy bars, desserts, etc. leads to rising and fall in blood sugar which results in less energy.
  2. Fats: bacon, sausage, gravy, sauces, potato chips, tacos, nachos, salami, chocolate.
  3. Carbs Nutrient-poor carbs: jam, jelly, white sugar, marshmallows, jelly beans, donuts, etc.

Guide to Soccer Player Workout in Gym:soccer fitness workouts

A soccer player needs weight training peculiar to the game of soccer. You shouldn’t lift weights like a bodybuilder or train like a soccer player.

There is a need for speed, agility, quickness and explosive power all wrapped up into one short weight lifting routine for a soccer player. You as a player not only need to focus on strong legs but your shoulders and back as well should be strong to win the battle against other players.

Soccer players need to spend time on the field and weight training in the gym equally. There should be a proper balance between soccer player diet plan and workout so, here I’ve set up a three day split perfectly for you.

Gym Workouts for Soccer Players

Day 1
Legs – Quads, Hamstrings, Glutes, and Calves

In soccer fitness training, leg day is usually the most popular and toughest day for players. The higher rep range of twelve does two things. First it helps to keep players from adding too much mass to their legs, which would slow them down, and second, it creates muscular endurance.

You should do the exercise with lighter weight so that sets can be completed quickly. The weight training session should be done with two minutes between exercises and one minute between sets to keep up the tempo and the heart rate of the soccer player.

Speed squat – 3×12
Dumbbell side lunges – 3×12
Leg extension – 3×12
Leg curl – 3×12
Stiff leg dead lift – 3×12
Calf raises – 3×15

Day 2 – Off

Day 3
Push – Chest, Shoulders, Triceps

A soccer player with the strongest chest and shoulders can easily tackle the problem of shoving that sometimes happens in the matches. Weight training the upper body will also keep proportion to the lower body so that the soccer player is a well rounded and active athlete.

For building up strength in the shoulders and chest, you have to use heavy and challenging weights.

Bench press – 3×10
Dumbbell incline press – 3×10
Dumbbell shoulder press – 3×10
Push press – 3×10
Standing dumbbell triceps extension – 3×10
Skull crusher – 3×10

Day 4 – Off

Day 5
Pull – Back, Biceps, Forearms

You back is the part from where much of the core strength of the body can be found, and the strength from the legs won’t translate to the rest of the body without it. A strong lower back from deadlifts will also help with speed and vertical leap in the soccer player.

You should use heavy weights for back and bicep to promote strength increases and also balance the chest and triceps. Solid back weight training will help to improve the posture of the athlete.

Deadlift – 3×10
Barbell row – 3×10
Dumbbell shrugs – 3×12
Lat pulldown – 3×10
Dumbbell bicep curl – 3×10
Reverse curl – 3×10

Day 6 – Off

Day 7 – Offsoccer workout routine

Wrapping Up –

This ultimate guide to soccer player diet plan and workout will help you to train yourself and become the best soccer player. Just follow the guidelines correctly and see the effect yourself.

Hope you will find this article worth for your soccer fitness training program. Comment below if you had any suggestion in your mind about workout and food plan.

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