Soccer players will require between 5 to 8g of carbohydrate per kilogram of bodyweight on a regular basis to provide adequate fuel to replenish body’s glycogen stores, between training sessions and matches.  During pre-season players can use the upper end of the range to provide adequate carbohydrate to meet the increased demand of training.  They should ensure that their diet is made up of carbohydrate foods such as pasta, rice, noodles, cereals and breads.  Players who do not take adequate carbohydrate will find they are constantly tired and fatigued during the season. 

They should aim for between 1.4 to 1.8 g protein per kilogram of body weight, aiming for the upper end of the range during period of resistance training to help increase muscle strength and size. 

Players should ensure adequate recovery between training sessions by making sure they start eating within 30 minutes after completing training.  They should take carbohydrate rich-snacks aiming for 1-1.2 g carbohydrate per kilogram of body weight (approx 60-80g carbohydrate).  Protein can be taken with carbohydrate to help muscle repair and recovery, about 10-15g post match with the carbohydrate drink, or snack. 

Players should also ensure adequate hydration, ideally replacing 1.5 times weight loss during training session.  Isotonic sports drink containing 7% carbohydrate will help to stimulate thirst and provide carbohydrate for recovery.