PlaySafe AT Home: Eating for Peak Performance

Do you want to win that next football game? Do you want to dominate in the 100 m dash? Are you ready to play a full 90 minutes of the next soccer game?

Athletes need energy to compete at their optimum level. Nutrition is a key component to achieving this goal. Most athletes need anywhere from 2,200 kcal to 3,000 kcal per day.

Energy is found within a given food, called a macro-nutrient. Below will be some basic information about how to eat for your next big event.


Energy Content


4 kcal/gram


4 kcal/gram


9 kcal/gram

  • Carbs are the primary source of energy during activities of higher intensity. Great sources of healthy carbs are fruits, vegetables, breads, pastas, and whole grains.

  • Protein plays a key role in muscular repair and growth.