Hello Team and Soccer Families,
Coach Mick here! Today, I want to touch on a topic that’s as important as any soccer drill or strategy – nutrition. Proper nutrition fuels our young athletes, helping them perform their best and recover quickly. Let’s break it down by what to eat before, during, and after a game.
Fuel Up Before the Game
Before a game or practice, players need a meal rich in complex carbohydrates, moderate protein, and low in fat. Carbohydrates provide the energy needed to play, while protein aids in muscle function. Here are some ideas:
- Whole grain pasta with a tomato-based sauce
- Brown rice and grilled chicken
- A whole grain sandwich with lean meat
This meal should be eaten 2-3 hours before the game to allow for proper digestion.
Hydrate and Energize During the Game
During the game, the focus should be on staying hydrated. Water is generally the best choice. For intense games or hot weather, sports drinks can also be useful for replacing electrolytes.
If it’s a particularly long game (like a tournament), players might need a quick energy boost. Easy-to-digest snacks like bananas or energy bars can come in handy.
Recover After the Game
Post-game nutrition is all about recovery. Players need protein to repair muscles and carbohydrates to replenish energy stores. It’s important to eat within an hour after the game. Some post-game meal or snack ideas include:
- A protein shake with a piece of fruit
- Greek yogurt with honey and granola
- Grilled fish with quinoa
Remember, nutrition isn’t one-size-fits-all. Each player may have different needs and preferences. It’s crucial to listen to your body and eat a balanced, nutrient-dense diet.
Let’s encourage our young athletes to take their nutrition as seriously as their training. After all, good nutrition and hydration are part of being a well-prepared athlete.
Until next time, eat well, play well!
See you on the pitch!
Coach Mick
