Youth Soccer Nutrition Tips

Photo by: xtremesportsphotos.com

Fuel up 

to play hard!

New ball. 

New cleats. 

New uniform. Training camps. 

And the list goes on. We want to provide the best for our soccer star, so let’s not forget one of the important factors affecting performance: 

good nutrition!

 

Kids need high amounts of energy to meet the demands of soccer, growth, and development. Being properly fueled and hydrated before practice (and games) helps them perform at their best and stay healthy.

Nutrition Tips before Play:

-ALWAYS eat breakfast and lunch. This fuels their muscles and their brain for the school day.

-Have an after-school snack BEFORE practice. Carbohydrates are the main fuel for sports. Muscles use carbs for energy during practice and games, and carbs are also the main fuel for the brain. Snacks high in carbohydrates and low in fat work best because they digest quickly. Avoid fatty snacks and fast  foods before practice and games, because they can lead to stomachaches and make your child feel tired.                  

-Fluids are also important before play for proper hydration. Dehydration can cause headaches, muscle cramps, and fatigue which can really hurt performance and lead to injury. 

Avoid carbonated beverages because they may cause bloating and stomachaches.

Snacks Recommended Before Play: 

Allow approximately one hour to digest the snack before practice.

Foods

-Fruits, granola bars, bowl of cereal, yogurt, bagel, pretzels or whole-grain crackers, whole grain toaster waffles, half-sandwich.

Fluids -Water, Fruit smoothie, Gatorade, Low-fat Milk or Soy milk

Good Luck and have a successful season!