Nutrition & Energy Tips for Women’s Soccer Players

Women’s soccer is surging in popularity, with more matches, tighter competition schedules, and unprecedented media attention. But with that rise comes a greater demand on players' bodies—especially when games come every few days with little recovery in between. For elite female players, performance isn't just about practice - it's about what they eat, drink, and how well they recover.

Let’s break down how elite female soccer players can fuel their bodies to stay strong and sharp all season long.

How Female Soccer Players Can Avoid Dangerous Energy Deficits

Players burn an average of 2,400 to 2,750 calories per day during the season but many aren’t eating enough to match that. With high daily training loads, match intensity, and the need for recovery, energy deficits can quietly build up. In fact, studies have shown some players are running at a daily deficit of ~825 calories during training camps, even if they aren’t losing body mass.

Why does this matter? Because prolonged energy deficits can lead to low energy availability (LEA) - when the body doesn’t have enough fuel left over after exercise to support normal physiological functions. For female athletes, that can mean irregular periods, bone stress injuries, and impaired recovery.

Monitoring energy availability (EA) is complex, but experts recommend athletes maintain 30–52 kcal/kg of fat-free mass per day. Unfortunately, research shows up to 89% of elite female players dip below this threshold during the season, especially on match or double-training days.

Why Carbohydrates Are Essential for Soccer Performance and Recovery

Soccer is a glycogen-heavy sport. One recent study found that after 90 minutes of match play, most muscle fibers in female athletes were nearly empty of glycogen - both type I (endurance) and type II (power) fibers. That depletion is directly tied to a drop in sprint performance.

To keep energy high and avoid the dreaded second-half slump, players need to prioritize carbs:

• 6–8 g/kg of body weight per day during heavy training or match days

• 1-4 g/kg in the 1-4 hours pre match (a portion of the daily intake)

Carbohydrate periodization is also key. Fuel needs change with training load, but most players don’t adjust their intake. For example, 62% of top-level players consumed under 3 g/kg of carbs on double-session days, leaving them under-fueled for recovery or back-to-back efforts.

Daily Intake Before matches or intense sessions:
Aim for the high end of carb intake (~8 g/kg/day). It’s tough, but essential - especially in the mid-follicular menstrual phase when resting glycogen may be lower.

• 1-4 Hours Before Matches or intense sessions

Consume 1-4 g/kg of bodyweight in the 1-4 hours before the match or training session. The exact amount and timing should be trialed in practice to determine what works best for the athlete.

During games or training:
30–60 g of carbs per hour, ideally from sports drinks or quick-digesting solid food options. Half-time and warm-up are perfect moments to top up as well.

After play:
Carb intake of ~1 g/kg/hour for four hours helps rebuild glycogen, particularly when a player has less than 8 hours to recover. A sports drink followed by a substantial carb-rich meal is ideal.

Why Timing and Type Matter For Protein

Protein supports muscle rebuilding and growth but it’s not just about hitting a daily number. It’s also about how that protein is spaced out.

• Daily needs: 1.2–2.0 g/kg

• Optimal spacing: 0.3–0.4 g/kg every 3–4 hours, across 4–5 meals

Protein should be limited in the hours leading up to training or competition to limit potential for GI distress.

That means a 65 kg player should aim for ~20–26 g of protein per meal. High-quality, leucine-rich sources like chicken, eggs, milk, and soy promote muscle protein synthesis. Even plant-based athletes can meet needs with good planning.

Post-training and match tips:

• Protein shakes or bars are a convenient option immediately after play

• Casein (e.g., cottage cheese, Greek yogurt) before bed supports overnight muscle rebuilding 

Just remember: protein won’t instantly fix soreness, but consistent intake builds long-term strength, training adaptations and resilience.

Healthy Fats for Soccer Players: Finding the Right Balance

Fat should make up 20–30% of total calories. Most female soccer players meet this, but some may veer too low or high. Both extremes can cause problems:

• Too low = nutrient deficiencies, poor hormone function

• Too high = reduced carb intake, lower performance

High-fat diets like keto may impair high-intensity efforts - something to avoid in a sport as explosive as soccer.

How to Prevent Dehydration and Maintain Performance

Up to 47% of female players start training or matches already dehydrated. That’s a problem, especially in hot or humid conditions.

• Before play: Drink 5–10 ml/kg of fluid in the 2–4 hours prior. Focus especially on morning sessions or when it’s hot.

• During play: Sweat rates and fluid losses vary widely among players - from 0.7% to 5.9% body mass loss. Individual sweat testing can help tailor hydration plans. Sports drinks with 6% carbohydrate and electrolytes, particularly sodium are a smart option to rehydrate and refuel at the same time.

• After play: Replace 20–24 ounces of fluid for every pound of body weight lost during exercise.. Sodium-rich meals or drinks can speed rehydration and promote fluid retention.

How the Menstrual Cycle Affects Energy, Hydration, and Recovery

Energy needs, hydration status, and recovery can all fluctuate depending on menstrual phase. For example, players may need more carbs in the follicular phase, or tweak hydration strategies based on hormonal shifts. That’s why it’s essential to create personalized plans - coordinated with medical and nutrition staff - to support female players all month lon