SN2G0's Food for Speed Podcast: Fueling to be a Better Soccer Player⚽
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Sep 1, 2024
- 4 min read
Updated: Jul 8
The Importance of Proper Nutrition 🍏
Are you a soccer player looking to take your performance to the next level? ⚽️ Nutrition plays a crucial role in ensuring you have the energy, endurance, and strength to excel on the field. Here’s how you can fuel your goals and dreams with the right nutrition. 🌟
Nutrition isn’t just about eating; it's about feeding your body the right nutrients at the right times to optimize your performance and recovery. Proper nutrition can help you:
Maintain consistent energy levels ⚡️
Stay healthy and injury-free 🏥
Build and repair muscles 💪
Improve mental capacity and focus 🧠
Essential Nutrition Tips for Soccer Players 🥅
Frequency: Eat at least 5-6 times a day to ensure your body has a constant supply of nutrients to repair and recover quickly. 🍽️
Timing
Fuel your body at the right times, especially around your training sessions and games. This helps in maintaining energy levels and enhancing performance. ⏰
Hydration
Staying hydrated is crucial. Follow a hydration plan that includes drinking fluids regularly throughout the day and during games. 💧
Pre-Practice/Meal/Snack Ideas 🍴
Whole grain toast with peanut butter🥜
Fruit smoothie with protein powder 🍓
Yogurt with granola and berries 🍇
Game Day Checklist 🗓️
Two Hours Prior: 16-32oz fluids & sodium, 300-800 fuel (calories) 🔋
30-45min Prior: 15-30g carbs 🍌
During Game: ~10-20oz fluid an hour plus sodium, ~15-30g carbs an hour🥤
Post-Game: ~10-20g protein & 45-60g carbs within 30-45min 🍗🍚
Advanced Tips 🧬
Metabolism: Understand how much you burn to take out the guesswork. 🔥
Muscle Fuel: Know how fueled your muscles are to maximize your efforts.
Body Composition: Measure your leanness to fuel your future greatness. 📈 Check out more about tests
Supplements and Customization 💊
Use safe and cutting-edge products to fill in nutritional gaps if needed.
Customize your nutrition plan based on your individual needs and goals.
Remember, every athlete is different. What works for one person might not work for another. It’s essential to find a nutrition plan that suits your body and your training regime. ⚽️
Fuel your goals and dreams with the right nutrition, and you’ll see the difference on the field. Stay hydrated, eat balanced meals, and give your body the fuel it needs to perform at its best! 🌟🥇
Listen to the Podcast
For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a
renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies
for optimizing nutrition.
Personalized Nutrition and Testing Services
At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs. Whether you're an individual, part of a team, club, or school, DWSNA offers expert guidance at your preferred pace.
Fueling Dreams
Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams and cheering from the sidelines!
Explore more at SN2Go
Keep fueling those dreams and cheering from the sidelines! 🏅
Stay Connected
For more tips and updates, follow us on social media @sportsnutritiontogo.
Fueling Youth Sports
Proper nutrition is a critical part of youth
sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their
performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.
or call 513-779-6444.
The Cheerios™ Team Challenge
The Cheerios™ Team Challenge is a fun and exciting way to promote healthy eating and team bonding. The challenge is simple: You, a DUO or a team must incorporate any Cheerios™ flavor in your meal or snack. Take a bite, Tag and post a pic
#cheeriosteamchallenge @sportsnutritiontogo to participate. https://www.facebook.com/groups/cheeriosteamchallenge/
Meet the Wonder Woman Behind the Challenge
Get ready to meet Dawn Weatherwax, the wonder woman behind Sports Nutrition 2Go and Dawn Weatherwax's Sports Nutrition Academy. She is the mastermind behind this challenge
and she is committed to promoting healthy eating habits among athletes, coaches, parents and everyone else. Don't wait, gather yourself, a DUO or a team and participate in the Cheerios Team Challenge today. Let's get this party started!
COME JOIN THE SUCCESS!
or
❓ Soccer Nutrition FAQs
Powered by SN2Go’s Food for Speed Podcast ⚽🥗
1. What should a soccer player eat before a game?
Eat a balanced meal 2–3 hours before kickoff:🍗 Lean protein + 🍚 complex carbs + 🥑 healthy fats.Examples:
Chicken with rice and avocado
Turkey sandwich + fruit
Pasta with olive oil + veggies + grilled chicken
👉 30–60 minutes before game: add 15–30g carbs (e.g., banana, applesauce pouch, or sports drink).
2. How do I stay energized during the game?
⚡ Sip 10–20 oz fluids per hour⚡ Include electrolytes (especially sodium)⚡ Add 15–30g carbs per hour (e.g., sports gummies, fruit chews)
3. What should I eat after a game?
Aim to refuel within 30–45 minutes:
🍗 10–20g protein (chocolate milk, yogurt, protein smoothie)
🍌 45–60g carbs (granola bar, fruit, cereal)
👉 Helps rebuild muscle, replenish glycogen, and boost recovery.
4. Do soccer players need supplements?
Only if they’re filling a gap!✔️ Look for NSF Certified for Sport products✔️ Common needs: omega-3s, vitamin D, multivitamin, electrolytes, clean protein
5. How much water should a soccer player drink daily?
General daily fluid goal (outside of practice):
Girls 9–13: ~7–9 cups (56–72 oz)
Boys 9–13: ~8–10 cups (64–80 oz)
Add 16–32 oz before practice, and ~20 oz/hour during intense training.
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