Soccer Nutrition Guide for Youth Players

Why Nutrition Matters

Soccer needs energy for sprints, stamina for full games, and fast recovery. Good food choices improve performance, focus, and lower injury risk. Poor options (processed, heavy foods) lead to tiredness, cramps, or crashes.

Daily Macro Targets (adjust for age, size, & training)

  • Carbs (main fuel): 3.5–4.5 grams per pound body weight on match/heavy days (many youth players fall short—aim higher for energy)

  • Protein (repair & growth): 0.55–0.8 grams per pound body weight (covers active kids; e.g., 50–100 lb player: 28–80 grams/day)

  • Fat (support): 20–30% of total calories

Top Foods to Eat

Carbs

Oats, whole-grain bread/wraps, brown rice, potatoes, sweet potatoes, corn, berries, melon, pineapple, grapes, pears, apples

Protein

Chicken/turkey breast, white fish, tuna, eggs, Greek yogurt, cottage cheese, tofu, edamame, chickpeas, lentils

Fats

Avocado, olive oil, nuts (walnuts, almonds), seeds (chia, flax), fatty fish (salmon, sardines)

Foods to Limit/Avoid (Especially Before Training/Games)

  • Fried/fast food

  • Sugary snacks, candy, sodas

  • Pastries, donuts

  • Heavy/creamy sauces

  • Processed meats

These cause slow digestion, energy spikes/crashes, and empty calories.

Extra Caution: Synthetic Food Dyes & Additives

Many colorful snacks, candies, sports drinks, and processed foods use artificial dyes (e.g., Red 40, Yellow 5/6, Blue 1). Studies link them to hyperactivity, inattention, restlessness, and behavior changes in some children (even without ADHD). Kids may be more sensitive.

Reliable sources:

Check labels—choose natural colors or dye-free options when possible.

Pre-Match Eating (3–4 hours before)

High-carb, moderate-protein, low-fat/fiber meal

Examples:

  • Salmon + brown rice + light veggies (zucchini/peppers)

  • Eggs on whole-grain toast + tomato

  • Chicken + sweet potato + carrots

1–2 hours before: small snack (banana, dried fruit, small yogurt, few nuts)

Hydrate with water (skip caffeine/sugary drinks).

Post-Match Recovery (within 30–60 min)

Carbs + protein to refill energy & repair

Examples:

  • Lean beef + rice + greens

  • Chicken + noodles + veggies

  • Hummus + veggie wrap + cheese

Quick backups: protein shake + banana; nut butter sandwich; Greek yogurt + fruit

Hydration Basics

  • Daily baseline: about ½–1 ounce per pound body weight (e.g., 80–160 oz / 10–20 cups for 160 lb player; add more for activity/heat)

  • Wake up: 16–20 oz

  • During play/training: 4–8 oz every 15–20 min

  • After: replace 16–24 oz for every pound lost (or aim for 24 oz per pound lost)

Water is best. Use electrolyte drinks only for long/hot sessions.

Focus on whole foods most days → stronger, faster recovery, better play! Questions? Ask your coach.