Here’s What Soccer Players Are Eating Before, During, and After FIFA World Cup Matches
We went directly to the pros to see which foods keep them fueled on and off the pitch.
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Professional soccer players don’t just train like elite athletes — they eat like them, too. From fueling during intense practices and matches to recovering quickly and staying healthy throughout a long season, nutrition plays a critical role in performance. While most recreational athletes don’t need the exact same calorie intake as a professional player, there are valuable lessons anyone can learn from the way soccer pros approach food and hydration. I spoke with pro football players from around the world, and whether it is the regular season or the World Cup, staying adequately fueled is always top of mind.
Soccer Fueling Fundamentals
A professional soccer player’s diet is built around consistency, balance, and timing. Meals emphasize fast and slow carbohydrates to power running and sprinting, lean proteins to support muscle repair, healthy fats for sustained energy, and plenty of fruits and vegetables to provide vitamins, minerals, and antioxidants. Hydration is also a top priority, with players carefully replacing fluids and electrolytes before, during, and after activity.
You don’t need a team dietitian, private chef, or a professional contract to adopt these habits. By focusing on nutrient-dense foods, planning meals around activity, and prioritizing recovery nutrition, you can improve your energy levels, support your fitness goals, and perform at your best. Here’s a closer, first-hand look at how professional soccer players fuel their bodies — and how you can apply their strategies to your workout routine.
Should Soccer Players Eat Breakfast?
No one is in the business of being a pro soccer player by skipping breakfast. A morning meal is an essential component for long days and long seasons. Whether it is eggs with avocado or protein boosted oat bowls, every pro seems to take advantage of the morning opportunity to fuel. Olivia Scott, defender for Ottawa Rapid FC thinks about the flow each day to determine the best times to eat — and breakfast is a must. "The season is so long, so paying close attention to what I'm putting in my body can really protect me and enhance performance. A high-protein breakfast is really important for mid-day training."
There’s more to professional soccer than what you see on the field as proven by Yassine Cheuko, martial arts expert and personal bodyguard to Lionel Messi. Cheuko fuels multiple workouts a day with breakfast (eggs and avocado are his meal of choice) and continues his day with consistent timing and precise portions of simple, whole foods. "Food is even more important than the training" shares Cheuk. "If you want to change your body — food is very important."
How Do Soccer Players Stay Hydrated?
The pros don’t shy away from ample and constant hydration. Long hours of training, strenuous workouts, and extensive travel can take their toll, and even sub-par hydration practices can have a negative impact on performance. There are several types of beverages professional players utilize, and they all serve important purposes. Football royalty, coach, and 2002 World Cup champion, Roberto Carlos reports regular consumption of coffee, tea, mate, and "a lot of water.” Mate, a caffeinated South American beverage that is made from yerba mate leaves stepped in water, is very common amongst international athletes. "Yerba mate stands out not just because of its caffeine content, but due to its unique combination of natural bioactives, including theobromine, caffeine, and polyphenols" adds registered dietitian and Yerba Madre Sports Nutrition Advisor, Dr. Chris Mohr. This powerful trio delivers a smooth, sustained energy boost which has been shown anecdotally and in research to support exercise performance."
Avoiding dehydration is always the goal, but there are also beverages athletes reach for other performance outcomes. "Using tools like beet juice pre workout and tart cherry juice post workout are natural ways I can maximize my training and keep my body and muscles feeling good day in and day out" shares Scott. Beet juice aids in circulation and improved endurance. Tart cherries help to reduce some of the unavoidable inflammation that comes along with intense training, plus can help support more restful sleep. Cheuko adds electrolyte powder, namely Drip Drop to this water daily as he is prone to muscle cramping.
What Do Soccer Players Eat on Match Day?
The stakes are higher on match days and sports dietitians are always asked what the best foods to eat are, but there’s no secret meal plan — it really is about keeping it simple.
Carlos explains game day meals are organized by the team nutritionist, meals are served three hours before game time, and they consist of lean protein, pasta or rice, and salad.
Evening games call for all-day preparation. "Every game day, I will start with a coffee and electrolytes without a doubt. If it's a night game, I'm definitely having pancakes for breakfast and pasta for lunch," shares Scott. "Earlier games I would have something I'm familiar with and know will sit right, like overnight oats. I like to have a banana in the locker room and beet juice just before the game."
Game day is also go-time for a bodyguard, and the job requires ample fuel. For lunch, Cheuko has 100 grams of rice, vegetables, and chicken breast, and dinner is often fish and broccoli, but he also allows himself to explore cuisines from around the world for one day a week. "I don’t like to say cheat day" he says, but expresses a love for Italian, Indian, and Arabic foods.
Should Soccer Players Eat Snacks?
Unpredictable schedules and constantly being on-the-go means athletes need to rely on healthy snacks to keep them well-fueled between meals. Scott reaches for hard boiled eggs sprinkled with everything bagel seasoning and Cheuko’s afternoon snack of choice consists of cottage cheese with banana. Carlos also relies on bananas for a dose of quick energy and potassium.
And what about the occasional sweet treat? Soccer pros have some of the best hacks for satisfying sugar cravings without going overboard. Like many people, Scott is obsessed with her Ninja Creami. "I can make ice cream out of milk, protein powder, and top it with all kinds of things. It's a great way to have a healthy dessert without making sacrifices." Cheuko also opts for a piece of dark chocolate for the antioxidants and health benefits, but also simply for the love of chocolate, and nothing makes this dietitian happier than witnessing athletes not depriving themselves.
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