A PRACTICAL FOCUS ON THE FIFA WORLD CUP 2026™

INTRODUCTION - THE FIFA WORLD CUP

Every four years, national soccer teams from the six global confederations compete in a Fédération Internationale de Football Association (FIFA) tournament to decide the world champions. The 2026 edition of the World Cup will be the first tournament to involve 48 teams (previous editions comprised 32 teams) who must qualify in advance of the competition to participate. From a physiological and nutritional perspective, this tournament is particularly demanding for teams, particularly those that progress to the final, as a possible 8 matches are played over 39 days in challenging environmental conditions. This leaves teams with minimal time for recovery and nutritional preparation for the next match, with 3-4 days between matches in the group stages and 4-5 days in the knockout stages, which presents many challenges for performance and medical staff.

In June and July 2026, the FIFA World Cup is due to be held in Canada, Mexico and the United States of America (USA) across 16 host cities (see Figure 1). This will be the first time Canada, second time USA and third time Mexico has hosted the World Cup. As the tournament will be hosted across three countries, split by up to 4000 km and spanning four time zones (three hours time difference), successfully managing the travel and logistical challenges will be a focus for many of the teams. In contrast to the Qatar 2022 World Cup, teams will have significant travel between cities for each match, with some crossing multiple time zones throughout the group stages. For example, in the group stages (following initial travel from Europe) Germany play in Houston, USA (v Curaçao on 14th June 2026), then Toronto, Canada (v Côte d'Ivoire on 20th June 2026) followed by New York, USA (v Ecuador on 25th June 2026). Moving base every few days will be a challenge for teams, particularly when they will be trying to ensure optimal nutrition provision at numerous hotels, training facilities, stadiums and on different flights and bus journeys.

Another consideration for teams at this year’s World Cup is the challenging and diverse climate and environmental conditions they will face in Canada, Mexico and the USA during the summer months. Climate descriptors of these host cities range significantly and vary in terms of temperature (Hot, Warm, Mild), Moisture (Humid, Semi-Arid), Characteristics (Tropical, Coastal, Oceanic, Continental) and Altitude (1-2220m) (Beck et al., 2018). Costal Pacific cities including San Francisco (USA), Seattle (USA) and Vancouver (Canada) will have more comfortable playing conditions (~20-25°C with minimal humidity) compared to those in Atlanta, Dallas, Houston and Miami (all USA) where temperatures can reach 35-40°C alongside high levels of humidity. It should be noted that certain stadiums (in particular Dallas, Houston and Atlanta, all USA) have roofed and air-conditioned stadiums which may help alleviate any extreme environments. Thunderstorms are also common in some hosting cities including Atlanta (USA), Dallas (USA), Houston (USA), Kansas City (USA), Miami (USA), Guadalajara (Mexico) and Mexico City (Mexico). At the 2025 FIFA Club World Cup, held during June and July in the USA, several matches were stopped due to dangerous conditions caused by thunderstorms and lightning (Begley and Bysouth, 2025). High altitude is a further environmental condition that will need to be considered by teams playing in Mexico City, with five matches being played at the Estadio Azteca which sits ~2200 meters above sea level. The climate and environmental conditions will be unique to each team and should be considered and planned for carefully.

Due to the competition schedule along with the high physical demands of the competition (Table 1), fuelling, recovery and (re)hydration are some of the key nutrition priorities during this tournament. Whilst it is important players are optimally prepared in the weeks leading into the competition (summarised in Table 2), this article will focus upon the unique nutritional considerations during the condensed fixture periods that occur during tournament soccer, with a specific focus on North America 2026.

MATCH PREPARATION

Carbohydrate loading on Match Day-1

Carbohydrate is the predominant fuel source during soccer training and match-play. Research has shown that ~50% of muscle fibres become partially or fully glycogen-depleted following match-play (Krustrup et al., 2006). From a physical performance perspective, players who begin match-play with suboptimal muscle glycogen stores will cover less total distance and less high-speed and sprinting distance, particularly in the latter stages of a match, compared to players who begin match-play with optimal muscle glycogen stores (Saltin 1973; Mohr et al., 2003). Therefore, a key nutritional objective the day before match day (MD-1) is to ensure that players consume enough carbohydrate to increase both muscle and liver glycogen stores sufficiently. To achieve this, current recommendations suggest that outfield players should consume at least 6–8 grams per kilogram of body mass (g.kg-1) of carbohydrate (e.g. 480-640 grams of carbohydrate for an 80 kg player) on a MD-1 (Collins et al., 2021). Whilst this is a well-accepted strategy, both research and our own personal observations working in elite soccer suggests that many players fail to achieve these MD-1 carbohydrate targets.

Topping-up carbohydrate at pre-match

Following an (~11 hour) overnight fast there are significant reductions in liver glycogen stores (~32%), whilst muscle glycogen stores remain unaltered (Iwayama et al., 2020). Consequently, a key nutritional objective on match day (MD) is to ensure that players top-up liver glycogen stores so that they begin match-play with optimal (muscle and liver) glycogen stores. Research suggests that a higher (~1.1 g.kg-1) carbohydrate containing pre-match meal versus one that contains less carbohydrate (~0.6 g.kg-1), consumed ~90 minutes prior to kick-off, may be more beneficial to soccer performance during match-play (Briggs et al., 2017).

Current recommendations suggest that a pre-match meal should be consumed 3-4 hours prior to kick-off and should contain 1-3 g.kg-1 of carbohydrate (e.g. 80-240 grams of carbohydrate for an 80 kg player; Collins et al., 2021). At the 2026 FIFA World Cup, kick-off times are staggered throughout the day (12:00, 13:00, 15:00, 16:00, 18:00, 19:00, 19:30, 21:00, 22:00 and 23:00 local time), which of course, will influence what a player eats and drinks (types and amounts of foods / drinks) and when they consume these. For a 12:00 kick-off a player may only consume one meal before the match (i.e. breakfast / pre-match meal), however for a 23:00 kick-off a player may consume breakfast, lunch, a snack and a pre-match meal. In addition to being optimally fuelled, it is important that following a pre-match meal a player feels comfortable and does not feel hungry in the lead-in to kick-off.

Nitrates

Nitrates have become a widely used supplement within soccer and are an extensively researched ergogenic aid. Reduced O2 cost of exercise has been observed within 3 hr of supplementation of 5–6 mmol of nitrate within a range of exercise such as cycling, running, and knee extension (Jones, 2014; Jones et al., 2018; Senefeld et al., 2020). Both acute (310–560 mg, 2–3 hr pre-exercise) and chronic (310–560 mg.day-1, >3 days) doses have been shown to be effective (Senefeld et al., 2020) for enhancing prolonged submaximal exercise as well as high-intensity intermittent short-duration efforts (Jones, 2014). The proposed mechanism of action involves increasing the nitric oxide availability of the player via the nitrate-nitrite pathway, leading to enhancement of Type II muscle fibre function, increased efficiency of mitochondrial respiration and increased blood flow to the muscle (Jones, 2014; Jones et al., 2018). While there are many foods which are rich in nitrate including beetroot, leafy green and root vegetables, it is difficult to establish the nitrate content of such foods and thus supplementation may be the most effective route of administration. A palatable and effective way for players to consume nitrate supplementation would be nitrate rich supplement mixed with fruit juice or into a fruit smoothie at the pre-match meal.

MATCH-PLAY: THE CHANGING ROOM AND BREAKS IN PLAY

Caffeine

Caffeine is a stimulant found naturally in food products such as coffee and tea and is also produced as an ergogenic supplement that is used widely in soccer (Morton, 2014). Caffeine has been shown in a multitude of situations to improve physiological and psychological performance. Its effect on the central nervous system, acting as an adenosine receptor antagonist, is widely accepted as its primary mechanism (Goldstein et al., 2010; Chester, 2015). This causes increases in circulating neurotransmitters, resulting in increased motor activity, vigilance, reaction time and motivation (Spriet, 2014). Another proposed mechanism, by which caffeine exerts its ergogenic effect, is by reducing accumulation of extracellular K+, maintaining muscle excitability thus delaying fatigue (Mohr et al., 2011). Caffeine supplementation (2-6 mg.kg-1) has been shown to enhance both physical (Gant et al., 2010; Del Coso et al., 2012) and technical skill performance (Foskett et al., 2009).

A dose of 2-6 mg.kg-1, 10-60 min pre-exercise (dependent on form such as gum, liquid or tablet), in the form of an anhydrous caffeine supplement seems to be the most efficient way of controlling dose due to the varied caffeine content of food and drink (Desbrow et al., 2007). Some players not used to habitual caffeine intake may get side effects including nausea, headaches and tremors at higher doses (Taylor et al., 2011). As such, players should experiment with different doses and timings to determine an optimal individualised strategy that is tried and tested in advance of the tournament. Practically pre-warm up (if consuming liquid or tablet) or post-warm up (if consuming gum) is an ideal time for players to consume their caffeine supplementation.

Carbohydrate

Carbohydrate consumption during soccer match-play can improve both physical (e.g. high-intensity running) and technical (e.g. dribbling and shooting accuracy) actions (Currell et al., 2009; Russell et al., 2012; Rodriguez-Giustiniani et al., 2019). Current recommendations suggest that outfield players should consume 30-60 grams of carbohydrate per hour during soccer activities (Collins et al., 2021), however, research and our own observations suggest that this is not often achieved (Kasper et al., 2024). Considering players usually begin exercising at the start of their warm-up, which typically starts 40-45 minutes before kick-off and lasts ~25-30 minutes, players should be aiming to fuel for a minimum of ~120 minutes (i.e. 60-120 grams) during match-play. Whilst there are many ways of achieving these requirements, it is advised that a player develops a routine around match fuelling alongside a performance dietitian/nutritionist, to not only optimise their fuelling strategy but also to limit the potential occurrence of any gastrointestinal issues. Whilst breaks in play during a match provide good opportunities to consume carbohydrate (and fluid), they are unpredictable and cannot always be relied upon. Players should target the two guaranteed opportunities during a match (i.e. after the warm-up and at half-time), to fuel (and hydrate) appropriately with a range of carbohydrate options (drinks, foods and supplements). Players that struggle to consume carbohydrate foods / drinks / supplements due to GI issues may wish to consider simply rinsing the mouth with carbohydrate which has been shown to also be beneficial to exercise performance.

During the knockout stages of the 2026 FIFA World Cup if two teams are drawing at the end of 90 minutes, there will be an additional two 15-minute periods of match-play (followed by a penalty shootout if teams are still level). Carbohydrate consumption prior to and during extra time has been shown to improve dribbling performance (Harper et al., 2016) and is advised in these scenarios accordingly.

RECOVERING POST-MATCH

With only 3-4 days between fixtures in the group stages of the 2026 the FIFA World Cup, one of the most important nutritional priorities during tournament soccer is to reduce the time it takes to fully recover between matches. Following match-play, replenishing glycogen stores, repairing muscle damage and rehydrating are three key nutritional priorities. This is often termed the 3 Rs of recovery (Replenish, Repair, Rehydrate). Specific recovery strategies used by players may be influenced by the staggered kick-off times (and subsequent finish times) of matches throughout the day, given that some matches will not finish until after midnight. Whilst not a direct nutritional consideration, sleep plays a vital role in both physiological and psychological recovery and restoration. Sleep deprivation, which is common in soccer players post-match (for numerous reasons), can significantly impair both glycogen resynthesis and muscle damage repair (Nedelec et al., 2015; Skein et al., 2011); as such strategies to promote both sleep quality and quantity post-match should also be also targeted.

Replenishing glycogen stores

In the subsequent four hours after the final whistle players should aim to consume 1-1.2 g.kg-1.hr-1 of carbohydrate (e.g. 80-96 grams of carbohydrate per hour for an 80 kg player; Jentjens & Jeukendrup, 2003; Collins et al., 2021). Delaying carbohydrate intake by two hours significantly attenuates glycogen resynthesis, and as such, carbohydrate should be consumed as soon as possible after the final whistle to optimise replenishment of glycogen stores (Ivy et al., 1988). In the first 24 hours post-match, predominately higher glycaemic index (GI) carbohydrates should be consumed instead of lower GI carbohydrates as they elicit higher rates of glycogen resynthesis (Burke et al., 1993).

Research has demonstrated that 48 hours after competitive match-play in professional soccer players, glycogen stores are still not fully replenished, particularly in type II muscle fibres, despite adherence to high carbohydrate diet (6–8 g.kg-1 carbohydrate) during this period (Gunnarsson et al., 2013). It is likely that muscle damage sustained during match-play impairs the rate of glycogen resynthesis in the days following a match. Current recommendations advise that outfield players consume a high carbohydrate intake, between 6–8 g.kg-1 (e.g. 480-640 grams of carbohydrate for an 80kg player), for up to 72 hours post-match (Collins et al., 2021). Co-ingesting creatine alongside carbohydrate may also help augment glycogen resynthesis and supplementation is recommended during tournament scenarios (5 gram doses per day once loaded; Robinson et al., 1999).

Repairing muscle damage

During match-play sprinting, decelerating and rapid changes in direction result in a high number of eccentric muscle contractions, causing exercise-induced muscle damage in players. Consequently, this leads to reduced muscle function and increased muscle soreness for up to 72 hours post-match (Nedelec et al., 2014). It is therefore important that players consume protein as soon as possible after match-play to begin the muscle remodelling process and to help minimise any performance decrements for the next match. Current recommendations advise that players consume 0.3-0.4 g.kg-1 of protein (e.g. 24-32 grams of protein for an 80 kg player) from high quality sources, at 3-4 hour intervals post-match (Collins et al., 2021). Pre-bed protein is of particular importance to stimulate muscle repair during sleep. Research has shown that consumption of 40 grams of protein (~0.5 g.kg-1) taken pre-bed (and following match-play) accelerates recovery of muscle function in professional soccer players (Abbott et al., 2019).

Limiting inflammation

Intense exercise (such as competitive soccer) can lead to an increased level of inflammation within the muscle. High levels of muscle damage can lead to inflammation, soreness and reduced muscle function. However, certain nutritional interventions have been linked with reducing inflammation and the potential associated negative effects, allowing athletes to repair / recover and potentially train more effectively in days following damaging exercise (Rawson et al., 2018). These strategies include functional foods such as turmeric (McFarlin et al., 2016) and polyphenol rich foods including tart cherry juice (Sciberras et al., 2015). Whilst there has been suggestions that high dose antioxidant / anti-inflammatory supplementation may blunt some of the adaptive processes associated with exercise training (Bell et al., 2014), during periods of competition such as The 2026 World Cup, adaptions may not be as important as recovery and as such strategies to limit inflammation should take precedence.

HYDRATION (FOCUS ON FLUIDS AND ELECTROLYTES)

Due to the heat and humidity that some teams will face in certain host cities at the 2026 FIFA World Cup, it is important hydration strategies are designed accordingly to combat this. As sweating is the primary mechanism in which the body dissipates head during exercise, players should aim to start the match in a euhydrated state. Players would ideally aim to have good urine colour, urine osmolality (<700 mOsmol/kg) and/or urine specific gravity <1.020) prior to kick off (Kenefick et al., 2012). In the acute period prior to kick off (2-4 hours), players should target 5-7 ml.kg-1 body mass of fluid (e.g. 400-560 ml of fluid for an 80kg player; Sawka et al., 2007). Where large amounts of fluids are consumed, it may be necessary to take on additional electrolytes to aid with electrolyte balance within the body. During the match itself, players should consume enough fluids to avoid a >2% loss in body weight which contain sufficient electrolyte content to avoid excess sodium loss. For the first time, players at this year’s World Cup will benefit from a three-minute hydration break 22 minutes into each half, irrespective of weather conditions (FIFA, 2025), enabling teams to design more structured hydration (and cooling) strategies. When recovering from matches, players may have sufficient opportunity to restore fluid and electrolytes within the body through normal eating and drinking practices, however they should target a fluid intake of 1.5 litres for every kg lost over the acute period following a match as this has been shown to be optimal for post-exercise fluid replacement (Maughan et al., 1996).

SUMMARY

Teams competing in the 2026 FIFA World Cup in Canada, Mexico and the USA will have undertaken four years of preparation, including detailed planning, and practicing of their nutritional strategies. When the time arrives, teams will have to ensure that their players are optimally prepared for the unique nutritional considerations that come with tournament soccer. The successful design and implementation of a players match day fuelling, recovery and hydration can have a major influence of the performance of the player and ultimately the success of the team. Whilst in many ways the science of nutrition for tournament soccer is quite simple, the art is in the application, ensuring that practical strategies to deliver the key nutritional requirements are developed and implemented in a manner that is accessible to each player and their personal requirements. Teams that get this right could be the ones we see lifting the 2026 FIFA World Cup.

Marcus P Hannon PhD

Head of Sports Nutrition

Manchester United, Manchester, UK

Andreas M. Kasper PhD

Performance Nutritionist

Newcastle United Football Club, Newcastle, UK

Graeme L Close PhD

Professor in Human Nutrition

Liverpool John Moores University, Liverpool, UK

Contact: m.p.hannon@ljmu.ac.uk

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