Played in almost every country, and by all ages. Soccer is the world’s greatest game. Have you ever watched a match between two teams, seemingly equal in training, tactical, and technical ability but yet decided in the final few minutes? It was in part to differences in players’ mental strength and physical endurance. All of which are associated with nutrition and diet. The effect of nutrition for youth soccer players has seen plenty of studies over the years.

According to these study conclusions, glycogen becomes depleted during a soccer game, the work rate and volume expended depend upon the glycogen stored within the muscles.

In this article, we will discuss dietary habits for young soccer players and what diet is best before, during, and after the game. 

Before discussing meal plans for young soccer players, we will discuss the role and needs of Carbohydrates, Fats, proteins, and vitamins in the nutritional needs of a young player. 

Role of Carbohydrates in the nutrition of young soccer players:

Carbohydrates contain the least amount of energy compared to other macro-nutrients. Still, they are considered the most important fuel for a young soccer player. Why? because of the three macro-nutrients, carbohydrates provide the energy the quickest.

During intense periods of exercise, carbohydrates are the only fuels that meet the body’s energy needs. Sprinting and high-level exertion in games means players rely on the stored carbohydrates in their bodies. 

Another important addition is that carbohydrates help maintain a healthy brain function. Our brain exclusively uses carbohydrates as energy. So carbohydrates play a key role in the mental and physical nutrition of a young soccer player. 

Role of Fats in the nutrition of young soccer players: 

Fats contain 9 calories of energy per gram which is double the amount of energy compared to carbohydrates. Fats provide energy at a slower rate, which means they can be used for lower intensity exercises such as walking and jogging.

Correct consumption of essential fatty acids includes omega 3, omega 6, and omega 9 fatty acids. These fatty acids help in brain function while also helping supply the required nutrients for the immune, cardiovascular and reproductive systems. 

Role of Proteins in the nutrition of young soccer players: 

Proteins are considered essential for the required repair and growth of bones, ligaments, tendons, muscles, and skin. Their role is also extremely important in enzyme production which acts as a catalyst for the body’s chemical reactions within cells. 

A young soccer player requires 1.2-2 grams of protein per Kg depending upon the amount and exertion of exercise. According to studies, consuming greater amounts of protein have no additional health benefits and in fact, can be harmful to the body long term.  

Find 7 high protein recipes from fourfourtwo to inspire your cooking.

Dietary habits for a young soccer player: 

A typical western diet includes a large number of fats and unhealthy carbohydrates. Diet patterns for young soccer players should include a balance of 50-60% through carbohydrates, 20-25% from fats, and 10-15% from proteins. 

Breakfast for a young soccer player: 

An example of a breakfast for a young soccer player may contain oatmeal and porridge with 1-2 slices of wholemeal bread. Olive oil or butter spread on the bread can be included to increase carbohydrates and fat intake.

A Bowl of plain yogurt is also enough for athletes’ protein requirements. Adding pieces of fruit and a glass of fresh juices, (not concentrated), are great as healthy snacks since they contain essential vitamins and minerals. 

Lunch for a young soccer player:  

Lunch meal examples can include chicken whole-grain sandwiches with spinach or lettuce for a good source of protein, carbohydrates, and essential vitamins.

Try stir-frying food as it reduces fats but more importantly maintains nutrients found in healthy food. Spinach and lettuce contain high amounts of iron, calcium, Vitamin B-6, C, K, and E which are essential for growth and help strengthen muscles. Try these 7 healthy lunches from fourfourtwo for more information on nutrition for youth soccer players

Dinner for a young soccer player:

Rice is a good start for meals at dinner, its a good choice for carbohydrate intake.

For proteins, cook a steak or grill a chicken breast. Don’t forget to add whole grains for fiber requirements. Quinoa is the best option for consuming whole grains due to ti its high amount of fiber as well as vitamin B, phosphorous, and magnesium which maintains and builds strength in bones. 

Pre-game diet for a young soccer player: 

It’s important to have enough fuel in your body before the young soccer player even starts playing a game.

Pre-game meals are taken typically 3-4 hours before a match. This meal should be full of carbohydrates, that fill up the body’s fuel, including liquids to avoid hydration, and small amounts of proteins to avoid hunger during the game. 

The perfect pre-game meal can include 

• Sandwich or wrap with chicken and leafy vegetables, such as salad or included in the sandwich or wrap.
• Bowl of yogurt with muesli
• Tomato sauce Pasta with wholegrain bread rolls
• Stir-fried chicken served with quinoa or rice 

Many players like to eat small meals 1-2 hours prior to game-time. This small meal should be rich in carbohydrates but contain fewer amounts of fiber and fats to aid digestion. For more ideas on Gameday fuel nutrition for youth soccer players read more at the Mass Youth Soccer Site  

During the game snack ideas for young soccer players:

Game dietary requirements can vary depending upon the environment and the intensity of each player’s exertion. During the game, there are minimal opportunities to drink or eat. Half-time is the game’s consistent break which would allow young soccer players to refuel their bodies.

Half-time break snacks can include, muesli bars or chopped fruits which are both good options as they contain all the essential macronutrients and micronutrients needed while being super easy to eat as well as storing while traveling to games. Hydration is key to maintaining a healthy and fuel body. electrolyte drinks will be a good addition to their game snacks and diet.  

Post-match recovery diet for a young soccer player: 

Recovery meals need to be full of carbohydrates to refuel the body, while drinking fluids will replace sweat deprivations. Include proteins to aid in the repair and development of tissues.

Below are suggestions for recovery meals, they include: 

• Avocado, chicken, and salad sandwich with wholegrain bread
• Fruit smoothies with some dairy-based products 
• Yogurt mixed with seeds and nuts 

The core of every game is an element of doubtfulness. Everyone wants to see the victory of his or her team. Many factors such as skills training, motivation, and nutrition contribute to players’ and teams’ success. In games that are becoming a stalemate, nutrition can be the essential difference between winning and losing.

Find more soccer meal plans from UK Soccer academy

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