While nearly every sport requires one to be in good, physical condition, soccer is different in that one has to be in pique physical shape. Professional players have to run nearly 90 minutes straight to complete just one game. 

However, even the strongest muscles will be useless if not properly fueled. To help fuel for the upcoming soccer season, focus on these three aspects.


Getting your daily dose of vitamins and minerals plays a big part in keeping your body going. If you lack vitamins, you might not feel it right away but over time your body will suffer. 

For example, a lack of vitamin D can weaken your bones and make it easier for you to break a leg or ankle on the field. If you have a vitamin A deficiency, all your organs and skin may experience stunted growth, which could have numerous negative implications for an athlete. 

Take a daily multivitamin to ensure you are getting the nutrients your active body requires. Adding a supplement to your diet gives your body that extra boost it needs to run for such long periods of time. 

Opti-Greens 50 is a fantastic option. This green superfood powder not only has essential nutrients but also includes multiple ingredients to strengthen your immune system. 

With all the traveling you do as an athlete, giving your immune system extra support helps prevent you from picking up any sicknesses.


Foods high in carbs help maintain your energy levels during soccer practices and games. Your pregame meal should be heavy in healthy carbs, healthy being the keyword. 

Healthy carbs, otherwise known as whole carbs, provide nutrients while refined carbs, such as white bread and sugary drinks, provide little nutritional value. So while you may want to devour that bag of potato chips, save those for a treat later on!

Healthy carbs include whole-wheat pasta, sweet potatoes, and whole grains. Have a carb-heavy meal leading up to the game, such as spaghetti or a sweet potato hash. 

Meal prepping is a great way to ensure you stick to your nutritious diet. Between all the travel for practice, games, and everyday errands, life gets chaotic and it is easy to start eating what is most convenient instead of what properly fuels your body.

Take time to plan your meals for the entire week. Then, go to the grocery store and purchase all the ingredients. Take a couple of hours and prepare as much of the meals as you can. 

You may even be able to make the whole dish so all you have to do is heat it when you are ready to eat. Pack the meals in containers, pop them into the fridge, and voila. You now have healthy meals ready and waiting for you when you are hungry.


Staying hydrated is also a key step in keeping your body properly fueled. While an average adult needs two to three liters of water a day, your intake is going to be higher, especially on practice and game days. 

In fact, it is recommended that a professional soccer player drinks up to two liters during the game alone. If you do not have one already, purchase a large water bottle and bring it with you everywhere you go. 

Make sure it is well-insulated so your water stays cold. If you find the taste of water boring, spice it up by adding fruit, spices, or essential oil. A small drop or two of lemon or orange essential oil brightens the flavor of your water. 

Completely transform the flavor by playing with different combinations, such as slices of cucumber and mint leaves or strawberry and kiwi slices.


With such an active lifestyle, it is essential that you properly fuel your body. Taking a proactive approach in these three categories can make a big difference in your energy levels.

Start incorporating them into your routine to keep your body active and healthy.


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