After an intense 90 minutes on the pitch, your body is in a unique state. Your muscles are fatigued, your glycogen stores are low, and your recovery clock has started ticking. Fueling your body correctly during this period can significantly impact how fast you bounce back. Here’s a closer look at what to eat after a soccer game to maximize recovery.
At Barça Academy US, we believe that to train the next generation of elite soccer players, it’s not just about mastering skills on the field—it’s also about understanding how nutrition, recovery, and overall wellness contribute to peak performance. Teaching young athletes the importance of refueling properly after games sets the foundation for a stronger, healthier, and more resilient future in the sport.
The role of proteins in muscle recovery after soccer
First things first, proteins are the building blocks of our body. They play a crucial role in repairing and building tissues, including those hard-working muscles you’ve just put to the test on the soccer field. When you’re out there giving your all, your muscles experience a lot of wear and tear. That’s where protein steps in, helping to repair any damage and build strength.
How much protein do you need?
Scientific research suggests that soccer players should aim for 20-30 grams of protein post-game. Now, before you start gulping down protein shakes, remember that it’s not just about quantity. The quality and type of protein matter too.
High-quality proteins: the key to muscle recovery
The quality of proteins is determined by their amino acid composition. Amino acids are the components that make up proteins. Our bodies can produce some of these, but others, known as essential amino acids, must come from the foods we eat.
High-quality proteins, such as those found in lean meats, dairy products, and eggs, provide all the essential amino acids your body needs for optimal recovery. Plant-based proteins, like beans and lentils, are also powerful allies in muscle rebuilding. However, they often lack one or more essential amino acids, so if you’re a vegetarian or vegan, make sure to eat a variety of these foods to get all the amino acids you need.
When to consume proteins
Timing is also critical when it comes to protein intake. To maximize muscle recovery, it’s recommended to consume protein within 30 minutes to two hours after your soccer game. Why so? Because during this period, your muscles are like sponges, soaking up nutrients for repair and regeneration.
The ideal carbohydrate intake following a soccer game
You’ve just finished an intense soccer match and your energy levels are depleted. What’s the first thing you reach for to refuel? The answer should be carbohydrates.
Why carbohydrates matter
Carbohydrates are your body’s primary energy source during high-intensity sports like soccer. They fuel your muscles and keep you going throughout the game. After the match, your glycogen stores (the storage form of glucose in your body) are depleted, and it’s time to replenish them.
Eating carbs after your game helps expedite recovery by restoring glycogen levels. It also curtails muscle protein breakdown and fosters muscle protein synthesis, aiding overall recovery.
How many carbs should you take?
According to The International Society of Sports Nutrition, athletes should aim to consume about 1.0 – 1.2g of carbohydrates per kilogram of body weight within the first 30 minutes post-exercise. So if you’re a 70kg soccer player, that’s about 70-84g of carbs.
This might sound like a lot, but it’s actually quite manageable when you realize that a medium-sized banana contains approximately 27g of carbs and a cup of cooked pasta provides about 40g.
Quality carbs for recovery
While it’s crucial to get carbs into your diet post-game, it’s equally important to consider the quality of these carbs. Here are some good options:
- Whole grains: foods like brown rice, whole wheat pasta, and whole grain bread are rich in complex carbs. They give a steady release of glucose into the bloodstream, providing sustained energy and aiding recovery.
- Fruits: besides being a great source of simple carbs, fruits like bananas, oranges, and berries also provide essential vitamins and minerals that aid recovery.
- Dairy: dairy products are not only a great source of protein but also contain carbs. A glass of chocolate milk, for instance, could be a great post-game drink as it provides both protein and carbs.
Pairing carbs with protein
While focusing on carbs, don’t forget about protein. Combining protein with carbohydrates in your post-game meal can enhance glycogen re-synthesis and muscle repair. A ratio of 3:1 carbs to protein is often recommended.
In practice, this could be a chicken sandwich on whole grain bread with a side of fruit or a bowl of whole grain cereal with milk.
Hydration: a vital component in post-soccer game recovery
As a soccer player, you’re no stranger to the sweat and exertion that comes with every game. This often means losing more fluids than you might think. That’s why, post-game, it’s crucial to rehydrate. Did you know that hydrating yourself properly can significantly speed up your recovery process after a soccer game?
Why is hydration so essential?
During a soccer game, your body loses a significant amount of fluids and electrolytes, mainly via sweat. As a result, your muscle tissues can become dehydrated, which can lead to muscle fatigue and cramps. Drinking fluids post-game helps replenish those lost fluids, preventing dehydration, aiding muscle recovery, and maintaining overall physical function.
What should you drink for optimal hydration?
- Water: it should be your go-to drink for hydration. It’s natural, easily accessible, and free of calories and additives. Aim to drink at least 16-20 ounces of water after your game to start replenishing lost fluids.
- Sports drinks: they can be a great choice too, especially after intense games. These drinks are designed to provide a quick replenishment of fluids, electrolytes, and carbohydrates, which can all aid in recovery.
What to eat after a soccer game: what should I give my kid?
As with adults, your child needs three basic things from food: to refill energy, repair muscles, and rehydrate properly.
1. Prioritize carbohydrates to refill energy
Running, sprinting, and changing direction use up your child’s glycogen stores. In the first 1–2 hours after the game, the body absorbs carbs especially well, so this is the perfect time to refill.
Simple carb ideas for kids after a soccer game:
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A banana or apple with a small granola bar
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Whole-wheat toast with a little jam or honey
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A small turkey or cheese sandwich on whole-grain bread
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A bowl of oatmeal with fruit
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Rice cakes with peanut butter and sliced banana
Choose options that are easy to chew and digest so your child doesn’t feel heavy or bloated on the way home.
2. Add protein to repair muscles
Protein supports muscle recovery after all that running and kicking. Your child doesn’t need a huge amount, but they should have a clear source of protein in their snack or meal. Combining protein with carbs helps the body use both nutrients better.
Simple kid-friendly protein options:
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Greek yogurt with fruit and a bit of granola
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A turkey, chicken, or cheese sandwich (preferably on whole-grain bread)
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A small portion of grilled chicken with rice or pasta
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Cottage cheese with pineapple or berries
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A hard-boiled egg with a slice of toast
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A smoothie made with milk or yogurt, plus fruit
These choices help reduce post-game fatigue and support healthy growth over time.
3. Go easy on fats and sugary treats
Right after a game, very greasy foods or big sugary treats are not the best choice. Heavy fast food can slow digestion and make your child feel uncomfortable. Too much sugar can cause a quick energy spike followed by a crash.
Better choices vs. what to limit:
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Better:
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Sandwich + fruit instead of a big burger and fries
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Yogurt with fruit instead of a large ice cream
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Homemade muffin or energy bar instead of candy
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Try to limit:
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Deep-fried foods (fried chicken, fries, nuggets in excess)
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Sugary sodas
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Large candy bars or bags of sweets
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You don’t have to ban treats completely, but the focus after the game should be on recovery, not just reward.
4. Hydration and electrolytes
Rehydration after the game is just as important as the snack. Most of the time, plain water works well if they drink enough of it.
Hydration ideas after a soccer game:
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Water bottle: small sips regularly for at least 30–60 minutes
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Water plus a piece of fruit (orange slices, watermelon, grapes)
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Low-sugar sports drink only if:
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The game was long and intense, or
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It was very hot and your child sweated a lot
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Fuel up for the next match!
If your child often gets headaches or feels wiped out after games, check whether they’re really drinking enough before, during, and after the match.
Ultimately, understanding what to eat after a soccer game isn’t just about filling up on snacks—it’s about giving your body the right fuel to recover, grow stronger, and stay ready for the next challenge on the field. At Barça Academy US, we emphasize that nutrition, recovery, and proper hydration are just as important as technical skills and tactics. By teaching young athletes these habits early, we help them build a foundation for long-term performance and wellbeing.
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