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More than 250 locations

With SOCCATOURS, we have more than 250 locations in our portfolio and can offer football training camps throughout Europe.
From youth hostels in Germany to 5* hotels in Turkey, we have the right destination for all requirements.

95% recommendation rate

A recommendation rate of 95% with more than 1,800+ teams per season makes SOCCATOURS the most successful organiser of football training camps in Europe.

20 years of training camp expertise

We have been in the training camp business for more than 20 years. Our experts are active athletes or trainers themselves and are very familiar with the demands placed on training camps.

Nutrition in training camp

Recharge your batteries for top performance

A training camp is a particularly intensive phase for football players, during which several training sessions per day are the norm. While a basic supply of nutrients is usually sufficient in normal everyday training, a targeted diet is required during a training camp in order to cover the increased energy and regeneration requirements. The right diet provides the body with the necessary energy, promotes regeneration and protects against exhaustion and overload.

Why is nutrition so important during a training camp?

During a training camp, the body is put under significantly more strain than during normal training. Without an adapted diet, this can lead to fatigue, a drop in performance and an increased risk of injury. Football players must therefore make sure they consume sufficient nutrients to replenish energy stores and support recovery. A well-thought-out nutritional strategy is key to supporting the body during this demanding phase and minimizing the risk of overloading.

The most important macronutrients

Carbohydrates - the main source of energy
Carbohydrates are the most important source of energy, especially during intensive training. They are converted into glycogen and stored in the muscles. An adequate intake of carbohydrates replenishes energy stores and ensures that the body does not become exhausted prematurely during exercise (1)
Recommendation: Wholemeal products, potatoes, rice and fruit should be a regular part of your diet.
Tip: Easily digestible carbohydrates such as a banana are ideal before training as they provide energy quickly.
Proteins - muscle building and regeneration
Proteins are essential for building and repairing muscle tissue. After intensive training sessions, a sufficient protein intake helps to regenerate the muscles and prevent muscle breakdown (2)
Recommendation: Lean meat, fish, eggs and plant-based alternatives such as lentils, beans or chickpeas provide high-quality protein.
Tip: Eat a meal rich in protein and carbohydrates after every training session to speed up recovery.
Fats - long-lasting energy
Healthy fats, such as those found in avocados, nuts and fish, provide the body with long-lasting energy and support numerous bodily functions, including hormone production and the absorption of fat-soluble vitamins (3)
Recommendation: Healthy fats from sources such as olive oil, nuts or oily fish should be included in main meals, especially at dinner.

Fluid intake: focus on hydration

Sufficient fluid intake is crucial for maintaining performance. The body loses a lot of fluid and minerals through sweating, especially during intensive training sessions and high temperatures. Players should determine their individual fluid requirements based on their body weight before and after the session in order to better compensate for fluid loss. Drinking water and electrolyte-containing drinks regularly prevents dehydration and the associated drop in performance (4)
Recommendation: Football players should drink at least 3 liters of fluid a day, with water and unsweetened drinks forming the basis. Electrolyte drinks help to replace lost minerals such as sodium and potassium.
Tip: Instead of drinking large amounts at once, it is advisable to drink small amounts regularly throughout the day.

The right diet at training camp

A well-structured nutrition plan ensures that footballers are able to cope with the demands of training camp. Here is an example of a typical training day:

Breakfast:
A breakfast rich in carbohydrates and protein, such as muesli with fruit or wholemeal bread with egg, provides a solid energy base.
Pre-workout snack:
A banana or granola bar provides quick energy before your first training session.

Lunch:
A combination of complex carbohydrates, protein and vegetables, e.g. rice with chicken and vegetables, replenishes energy stores after training.

Snack after training:
Immediately after training, a protein shake or yogurt with fruit supports regeneration.

Dinner:
Sweet potatoes, quinoa or wholemeal pasta combined with salmon or lean meat and vegetables make for a balanced evening meal.

Snack before bed:
A protein-rich snack such as cottage cheese, soy yogurt or a handful of nuts can aid overnight recovery. Alternatively, protein-rich smoothies or vegan protein sources are great for variety.

Special nutrition tips

Individual adaptation: Every player should adapt their diet to their individual calorie requirements and the stresses and strains of the training camp.
Variety: A varied diet ensures that the body receives all the necessary vitamins and minerals. The more colorful the plate, the better for your health.

Recovery: The right diet before sleep can improve the quality of sleep and thus additionally support regeneration. Nutrients such as magnesium and zinc play an important role here.

Conclusion

Nutrition is a decisive factor for performance during training camp. A balanced combination of carbohydrates, proteins, healthy fats and sufficient fluids helps to prepare the body both physically and mentally for the demands of training camp. Footballers should also monitor and adapt their nutritional strategy in order to get the best out of their performance in the long term and start the season stronger.

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(1) Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016 Mar;48(3):543-68. doi: 10.1249/MSS.0000000000000852.
(2) Thomas DT, Erdman KA, Burke LM. (2016)
(3) Thomas DT, Erdman KA, Burke LM. (2016)
(4) Rowlands DS, Kopetschny BH, Badenhorst CE. The Hydrating Effects of Hypertonic, Isotonic and Hypotonic Sports Drinks and Waters on Central Hydration During Continuous Exercise: A Systematic Meta-Analysis and Perspective. Sports Med. 2022 Feb;52(2):349-375. doi: 10.1007/s40279-021-01558-y. Epub 2021 Oct 30. PMID: 34716905; PMCID: PMC8803723.