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.

  • Sources of protein include lean meats, eggs, dairy, and legumes.

  • Fats also play a key role in energy production. Not all fats are the same and want to look for “healthier” fats. Healthy sources of fats include nuts, nut butter (almond butter), oils (olive, coconut), and avocados. Stay away from “unhealthy fats” like vegetable oils (corn, cottonseed, or soybean).

Golden Rules for Game Day Performance

  • Again, peak performance does not happen in one day. It happens days, weeks, and even months before the big competition.

  • It is not recommended that you try a new supplement or dietary protocol on the day of a competition.

  • Limit fats and dairy closer to game time as this may upset your stomach. Focus on smaller meals and eating healthy carbs before an event.

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