Proper Nutrition

Proper Nutrition

Soccer Nutrition for Parents

Proper nutrition helps young players perform their best, stay energized, recover faster, and support healthy growth. Below are simple, practical guidelines and trusted resources parents can explore.

Why Nutrition Matters

Soccer requires sustained energy, quick thinking, and strong recovery habits. Eating well every day — not just on game day — helps players feel strong, focused, and ready to train and compete.

What Should Players Eat?

🥖 Carbohydrates = Energy

Carbs are the primary fuel for soccer players. Include foods like:

  • Whole grains (bread, pasta, rice)

  • Fruits and vegetables

  • Potatoes and cereals

🍗 Protein = Recovery

Protein supports muscle repair after hard practices and games. Include options like:

  • Lean meats, fish, eggs

  • Beans and legumes

  • Dairy or dairy alternatives

🥑 Healthy Fats = Sustained Fuel

Healthy fats support overall health and long-lasting energy:

  • Nuts, seeds

  • Avocado

  • Olive oil

When to Eat & Drink

⏱ Before Practice or Games

  • Eat a balanced meal 2–3 hours before activity with carbs + protein.

  • Avoid heavy or greasy meals right before playing.

💧 Hydration

Staying hydrated all day supports energy and focus.
Water is essential before, during, and after activity.

  • Drink regularly throughout the day — don’t wait until you’re thirsty.

For hydration and fueling basics, see the Recognize to Recover Nutrition & Hydration Guide from U.S. Soccer:
👉 https://www.recognizetorecover.org/nutrition-hydration Recognize to Recover

🍽 After Practice or Games

Within 30–60 minutes after activity, choose a snack or meal with both carbs and protein to support recovery (e.g., yogurt + fruit, turkey sandwich, smoothie).

Quick Tips for Everyday Meals

  • Pack snacks for long training days.

  • Focus on balanced meals with carbs, protein, and healthy fats.

  • Keep water bottles filled and available all day.

Trusted Resources for Parents

Here are reliable guides with more detailed information:

✅ Youth Soccer Nutrition Guide (PDF) — hydration, fueling, and timing tips specific for young players:
🔗 https://cdn1.sportngin.com/attachments/document/0040/9500/Nutrition_Guide-US_Youth_Soccer.pdf

✅ Recognize to Recover – Nutrition & Hydration (U.S. Soccer health program):
🔗 https://www.recognizetorecover.org/nutrition-hydration Recognize to Recover

✅ Soccer Sports Nutrition Overview — practical day-to-day guidance on carbs, protein, and fluids:
🔗 https://www.americandairy.com/dairy-diary/sports-nutrition-for-the-student-athlete-soccer/ americandairy.com

✅ Nutrition Tips for Youth Athletes (EPYSA) — balanced fueling, macronutrient timing, and recovery focus:
🔗 https://www.epysa.org/news/2025/11/13/nutrition-tips-for-youth-athletes-what-recent-research-says/

A Note on Supplements

Supplements aren’t necessary for most youth athletes and should only be considered with guidance from a doctor, registered dietitian, or sports medical professional. Always be cautious with products marketed as “performance boosters.” Recognize to Recover

Good nutrition is a foundation for lifelong health and peak performance — and consistency matters more than perfection.