How to Eat Right for Youth Soccer

With good nutrition, young players can discover a whole new level of performance. A good soccer diet can also help prevent injury, reduce recovery time between games and create a lifetime of good eating habits.

Instructions

Difficulty: Easy

Things You’ll Need:

• Calcium rich foods
• Snacks

1. Make sure your child eats a good meal before playing. A rule of thumb is to have a meal an hour or two before an event.
2. Look to the pyramid. The recommendations of the U.S. Department of Agriculture/U.S. Department of Health and Human Services Food Guide Pyramid include a heavy emphasis on carbohydrates (55 to 60 percent).
3. Separate the needs of adults from those of children. Young players should be eating plenty of calories with unsaturated fats.
4. Watch iron and calcium. Adolescent athletes are at increased risk for deficiencies in these.
5. Encourage children to eat a lot. Youth players should fuel like endurance athletes. They need calories and more calories.
6. Have them eat often. Players should have a good meal one to two hours before playing and snack on fruit and/or sports drinks during the games.
7. Choose the right foods. Fruits, whole grains and easy-to-digest foods (e.g. not fried) are the best choices. Avoid junk food. It can hamper performance.
8. Remember fluids. Proper hydration is the most crucial aspect of sports nutrition.
9. Refuel. Post-game nutrition is often overlooked, but nutritious foods speed muscle recovery for the next game.
10. Be flexible and creative. Feed your child in the car on the way to or from a game, or pack an extra lunch for afterschool practice.
11. Pack nonperishables in your child's soccer bag. Include a constant supply of foods such as pretzels, crackers or sports bars.

Tips & Warnings

• Save treats, including candy, ice cream and fast food, for after the game.
• Always pack foods that your child is familiar with. A game or practice is not the time to try something new.
• If you have any questions or concerns, contact a physician or other healthcare professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.