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Optimizing Performance – Strategic Approaches to Nutrition for Soccer Players

by Varun Ghosh, MSc, CSCS
NSCA Coach September 2024
Vol 11, Issue 2

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The purpose of this article is to emphasize the critical need for a nutrition strategy that aligns with the specific demands inherent in the sport of soccer.

Soccer is viewed as a competitive sport that necessitates well-planned tactics, technical skills, and the seamless integration of physical and mental elements in the pursuit of victory (10). Soccer is a physical-demanding sport that entails a multitude of high-intensity activities (56). On average, a fullback covers a distance of 10 – 13 km, which could consists of two kilometers at high intensity actions (53). Additionally, athletes frequently engage in rapid directional changes, such as during acceleration, deceleration, and sprinting (56). Furthermore, athletes must be in peak physical condition, as the maximum heart rate during a game or practice can exceed 85% intensity (4). Soccer can be classified as an intermittent sport characterized by repeated high-intensity actions and a wide spectrum of skills (47). These repeated exertions can lead to elevated blood lactate levels exceeding 25 mmol·g−1·s−1, which may inhibit performance (28). Fatigue during training sessions, mainly in activities lasting over 90 min, can have a myriad of consequences, including reductions in creatine levels, glycogen stores, and dehydration may contribute to decreased performance (9).

The purpose of this article is to emphasize the critical need for a nutrition strategy that aligns with the specific demands inherent in the sport of soccer. Recognizing and addressing these nutritional requirements can significantly impact the overall performance, endurance, and recovery of soccer players, ensuring optimal physical condition for both training and competitive matches. It is important to understand that nutrition plays a pivotal role in the healing and repair processes, as well as in fostering adaptation and growth during training and maturation (48). Additionally, athletes may undergo a comprehensive examination, including a Physical Activity Readiness Questionnaire (PAR-Q) evaluation, blood tests, needs analysis, and body composition assessment. These checks will aid in apprehending an athlete’s caloric needs and the appropriate ratios of proteins, carbohydrates, fats, and hydration necessary for maintaining a healthy and optimal condition.

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This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »

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Varun Ghosh is an experienced strength and conditioning coach based in India with a passion for optimizing athletes performance. He earned a Master of ...

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