Fueling for Game Day: A Guide to Carb Loading for Soccer Players
By Gina Alfieri, CNP NNCP
Whether you’re gearing up for a tournament weekend or a high-intensity match, your performance on the field depends on more than just your training—it starts with your fuel. One strategy to maximize your energy levels for peak performance is carb loading. But what exactly is carb loading, and is it right for every athlete?
Let’s break it down:
What is Carb Loading?
Carbohydrate loading (aka “carb loading”) is a nutrition strategy used to increase the amount of glycogen stored in your muscles. Glycogen is the main source of fuel your body taps into during long or intense exercise. By increasing your carb intake a few days before a big event, you can delay fatigue and improve endurance.
Who Should Carb Load?
Carb loading isn’t necessary before every practice or game. It’s most effective for:
- Tournament weekends with multiple games in a day
- Matches lasting 90+ minutes, especially when high intensity is expected
- Endurance events (90 minutes or longer) like showcases or back-to-back games
- Athletes who are older teens or have reached competitive levels of play
Younger athletes or players in regular training may not need to carb load, but should still fuel properly leading into games.
⏰ When Should You Start Carb Loading?
Start 2–3 days before your big match or tournament.
- 72–48 hours before: Begin increasing carb portions at each meal
- 24 hours before: Focus on high-carb meals and snacks throughout the day
- Game Day (3–4 hours pre-game): A final meal rich in carbs with moderate protein and low fat
- 30–60 minutes pre-game (optional): A small, easy-to-digest carb snack
How to Carb Load (Without Overeating)
The goal is not to eat more food overall, but to shift your macronutrient ratio to be 70%+ carbohydrates.
✅ Focus on:
- Pasta with tomato sauce
- Rice or quinoa bowls
- Sweet potatoes or regular potatoes
- Oats with banana and honey
- Whole grain toast or bagels
- Fruit smoothies with Greek yogurt and oats
- Dried fruit, applesauce, pretzels, and energy bars
❌ Avoid:
- Heavy, greasy foods
- High-fat or high-fiber meals that can slow digestion
- Trying new foods that might upset your stomach
Final Tips for Young Athletes
- Carb loading works best when paired with adequate hydration
- Don’t experiment with carb loading for the first time right before a big game—try it before training or a scrimmage
- Sleep and rest also impact glycogen storage—make recovery a priority
The Bottom Line: Carb loading can help soccer players go the distance, especially in tournaments or endurance events. With smart planning, young athletes can hit the field energized and ready to play their best.
For more information, follow Gina on IG @gina.galla.alfieri.