As an athlete, your body needs to be treated like it is a fine-tuned instrument. You have worked very hard to get into the good shape you are currently in so it is worth the time and effort to make sure you are taking care of yourself. 

There are a variety of tasks to keep in mind to ensure you are performing at your peak capacity. 


Sleep is extremely important even when you are not an athlete, so when you are pushing yourself mentally and physically on a daily basis, sleep becomes even more important. 

Choose a set sleep schedule and stick to it. Your body actually gets better sleep when you go to bed and wake up at consistent times. Sleep is when your body fuels recovery and heals itself after the exercise of your day. 

Remember to optimize your sleeping environment by keeping your bedroom dark and uncluttered. Also, try to limit the amount of blue light you are exposed to before you go to sleep. It will help make the sleep you are getting even more nourishing. 

Take Vitamins & Supplements

While it is not proven why this occurs, people who take vitamins and supplements seem to live longer. Vitamins and supplements fill in gaps in your diet and support the nutrition necessary to perform your best on the field. 

Health companies like USANA Health Sciences focus on creating products that assist you in optimizing your habits to be the best athlete you can be. 

Vitamins like vitamin C can help fortify your immune system so you do not risk illness during the season and B vitamins assist your body in utilizing the nutrients you ingest to create energy. 


Hydrating on and off the field is necessary as an athlete. Your body simply needs water to function and needs lots of it to function well. It is recommended that you drink 17 to 20 ounces of water every two to three hours of physical activity. 

The average person needs to drink 9 to 13 cups of water a day, and that is without the exercise of being an athlete. Water also helps your body retain warmth and staying warm is key to minimizing injuries. 

Follow Your Training Schedule

Your coach is your guide when it comes to telling you when and where to exercise. You should always follow their training schedule and remember not to push yourself past that because then you will risk injury. 


Warming up and warming down is also integral to avoiding injury. By warming up your body you are lubricating your joints and making your muscles more pliable. 

The act of doing this will lower your chances of potentially pulling a muscle or putting unnecessary pressure on your joints. 

Eat Well

Eating a well-balanced diet directly affects your health and as an athlete, you need to be even more cognizant of what food you are ingesting. As someone who prioritizes strength and speed, you can eat more lean protein to support your activities. 

If you struggle with your nutrition, try monitoring what you are eating with an app on your phone or food journal. You can also consult a nutritionist. 

Other than keeping in mind what you are putting in your body, make sure to consider what you should not be putting in your body. Many athletes avoid eating foods that are full of preservatives and high in artificial sugars. 

They also limit and even completely cut out alcohol as it can lower your immune system and slow down necessary functions in your body. 

Rest Your Body and Mind

Listening to your body and taking time to rest can rejuvenate your body and mind. Doing this can help you perform even better on the field. Soccer is just as much a mental game as a physical one so prioritizing your mental health can make you a better player overall. 


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