Are Soups Good for Athletes? The Complete Guide

December 25, 2025 •

3 min read

According to sports nutritionists, soup can be a surprisingly superior post-training meal, replenishing macronutrients and fluids lost during exercise. So, are soups good for athletes? Yes, if properly prepared and timed to meet specific athletic needs, soup offers a versatile and nourishing option for pre- and post-workout fuel.

Quick Summary

Soup provides excellent hydration and electrolytes, particularly sodium, essential for athletes. Depending on ingredients, it can also deliver high-quality protein for muscle repair and complex carbohydrates for refueling energy stores. Homemade broths offer superior nutritional value compared to processed, high-sodium alternatives.

Key Points

Hydration: Soup's high fluid content, especially broth-based varieties, is excellent for rehydrating and restoring fluid balance after exercise.
Electrolytes: The natural sodium in homemade soups helps the body replenish lost electrolytes from sweat, a key aspect of effective recovery.
Muscle Repair: Nutrient-rich soups with lean protein sources like chicken, lentils, or beans provide the amino acids needed for muscle repair and growth.
Energy Replenishment: Complex carbohydrates from ingredients like quinoa, sweet potato, or whole-grain pasta help refuel energy stores (glycogen) post-workout.
Immunity Boost: Antioxidant-rich ingredients such as garlic, ginger, and turmeric support the immune system, which can be stressed by intense training.
Satiety: The combination of fiber, protein, and liquid in soup helps promote a feeling of fullness, preventing overeating and unnecessary snacking.
Avoid Processed Soups: Canned or instant soups are often high in sodium and preservatives, offering fewer nutrients and more empty calories compared to homemade versions.

The Power of Soup in an Athlete's Diet

Athletes traditionally reach for shakes and bars, but the humble bowl of soup is a potent, often overlooked, tool for sports nutrition. Tailoring soup to specific goals—be it pre-game fuel or post-recovery repair—can offer significant benefits over more expensive, processed supplements. Homemade and broth-based soups, in particular, serve as a versatile, hydrating, and nutrient-dense meal, making them an effective part of a balanced training diet.

Soups for Pre-Workout Fuel

For a pre-workout meal, athletes require a source of easily digestible carbohydrates and fluids to prevent GI distress. The goal is sustained energy without feeling heavy or bloated.

Hydration: A liquid-based meal helps top off fluid levels, which is vital for performance, especially in colder weather when thirst signals may be weaker.
Energy from Carbs: Adding low-glycemic ingredients like sweet potatoes, quinoa, or whole-grain noodles can provide a steady release of energy.
Easy on the Stomach: A light, broth-based soup is easier to digest than a heavy solid meal, which is ideal for athletes prone to pre-competition nerves.

Soups for Post-Workout Recovery

The golden rule of post-exercise nutrition is the '3 R's': rehydrate, refuel, and repair. A well-constructed recovery soup can address all three needs efficiently.

Rehydrate and Replenish Electrolytes: Sweating during intense exercise leads to the loss of sodium and other minerals. The sodium in soup helps the body retain water and replenish lost electrolytes more effectively. Bone broth is particularly rich in minerals like magnesium, calcium, and phosphorus.
Repair Muscles: High-quality protein is crucial for muscle repair. Soups can incorporate lean proteins like chicken, meat, fish, legumes, or eggs to provide essential amino acids. Bone broth also provides collagen and gelatin, which some research suggests may aid soft-tissue repair.
Refuel Glycogen Stores: To restore muscle glycogen, a recovery soup should also contain carbohydrates. Adding components like quinoa, lentils, pasta, or rice can help replenish depleted energy reserves.

Best Soup Ingredients for Athletes

To maximize the benefits, soup ingredients should be chosen carefully based on their nutritional profile. Here is a list of excellent additions for an athlete's soup:

Protein Sources: Shredded chicken or turkey breast, chickpeas, lentils, black beans, tofu cubes, beef, and seafood.
Carbohydrate Sources: Quinoa, rice, whole-grain pasta, sweet potato, butternut squash, and barley.
Electrolyte Replenishment: Vegetables like spinach and kale (rich in potassium and magnesium), along with a controlled amount of salt.
Immune Support and Antioxidants: Garlic, ginger, turmeric, leafy greens, carrots, and mushrooms are rich in vitamins and antioxidants.

Risks of Canned and Instant Soups

While convenient, many instant and canned soups can be detrimental to an athlete's health due to their high sodium and processed content.

Excessive Sodium: Many commercial soups are packed with sodium, which, while beneficial in moderation for athletes, can lead to high blood pressure and kidney issues if overconsumed.
Additives and Empty Calories: Processed soups often contain chemical preservatives, emulsified fats, and starches that offer little nutritional value while adding empty calories.
Lower Nutrient Density: The high processing involved in canned and instant soups often strips away many of the vitamins and minerals that make fresh, homemade soup so beneficial.

Comparison: Homemade vs. Canned Soups for Athletes


Feature	Homemade Soup	Canned/Instant Soup
Nutrient Control	Complete control over ingredients, allowing for high nutrient density.	Often loses nutrients during processing.
Sodium Content	Easily adjustable to meet an athlete's specific needs.	Typically very high in sodium, risking excessive intake.
Electrolytes	High levels of naturally occurring electrolytes from fresh ingredients.	Added salts are often the primary source of electrolytes.
Protein Quality	Fresh, high-quality protein sources can be added for optimal muscle repair.	Processed meats or low-quality protein fillers may be used.
Customization	Versatile and can be tailored for pre-workout, post-workout, or immune support.	Limited options and standardized recipes.
Cost-Effectiveness	Often more cost-effective per serving in the long run.	Can be expensive for the nutritional value provided.

Conclusion

For athletes, soups are not just comfort food but a strategic and highly effective nutritional tool. When built with the right ingredients, they excel at promoting hydration, replacing electrolytes, and delivering the protein and carbohydrates necessary for muscle repair and energy replenishment. By prioritizing fresh, homemade options over processed canned or instant varieties, athletes can unlock the full potential of soup to support their training and recovery goals.

Visit the official website of the Academy of Nutrition and Dietetics for more on sports nutrition

Frequently Asked Questions

The ideal timing depends on the soup's composition. A light, broth-based soup with low-glycemic carbs can be consumed an hour or two before a workout for energy. A hearty soup with a balance of protein and carbs is perfect for recovery within 60-90 minutes post-exercise.

Yes, soup can help with muscle soreness. A well-balanced recovery soup provides the protein needed for muscle repair, carbohydrates for refueling, and anti-inflammatory ingredients like turmeric or ginger that can help reduce inflammation and soreness.

Bone broth is an excellent option for athletes. It is rich in electrolytes, amino acids, and collagen, which supports joint health and may help with soft-tissue repair. Many elite athletes incorporate bone broth into their routines for these benefits.

Athletes can increase the protein in soup by adding lean shredded chicken, diced beef, fish, lentils, chickpeas, or tofu. Using a protein-rich bone broth as a base is another simple and effective method.

Cream-based soups can be higher in saturated fats and calories, making them a less ideal choice for regular consumption compared to broth-based soups. A homemade broth with pureed vegetables or cottage cheese can be a healthier, protein-packed creamy alternative.

While homemade soup is generally easy to digest, some pre-made or instant soups can cause bloating. This is often due to high sodium content, which can cause water retention, or preservatives and thickening agents that may upset the digestive system.

While sports drinks are designed for quick hydration during intense activity, a good homemade soup offers a more comprehensive hydration solution for pre- or post-exercise. Soups provide fluid along with a wider array of electrolytes, vitamins, and minerals, complementing or in some cases outperforming sports drinks.