Nutrition Tips for Young Soccer Players

May 4

Good nutrition is the difference between a sluggish practice and a standout performance. In this post, you’ll find age-appropriate meal timing, snack ideas (hello, banana and nut butter!), and hydration hacks to keep your young player energized from kickoff through cooldown.

Pre-Game Meal & Timing

When: 2–3 hours before kickoff.
What: Whole-grain pasta or rice, lean protein (turkey, chicken), and veggies.
Why: Provides sustained energy and prevents cramps.

Snack Ideas for Practice

Fresh fruit: Banana or apple slices.
Energy bites: Oats, nut butter, and honey rolled into balls.
Yogurt parfait: Greek yogurt with berries (watch for dairy sensitivity).

Hydration Best Practices

Before play: 8 oz of water 30 minutes prior.
During play: 4–6 oz every 15 minutes of active practice.
After play: Electrolyte drink (low sugar) or chocolate milk for recovery.

Recovery Foods After Games

Protein & carbs combo: Turkey sandwich on whole wheat.
Antioxidants: Cherry juice or mixed berries to reduce muscle soreness.
Veggies: Colorful salad with olive oil to aid inflammation control.

Supplements & When to Avoid Them

Generally not needed for ages 5–12; whole foods rule.
Consult a pediatrician before adding any vitamins or powders.

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