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Your Soccer Nutrition Plan

The soccer season in BC is long, running from September to March and then for some it carries on through to June. Soccer is a runner’s sport with everything from sprinting to jogging, quick foot work and strategic thinking. During both practices and games there is a significant amount of fuel being burned. Making nutrition a priority can have a huge impact on your performance.

Pre-Game Soccer Nutrition

What you eat and when you eat before a game or practice can affect how you perform both physically and mentally. Carbohydrates are your best fuel source and are what your muscles and brain use preferentially for fuel. By topping up both your liver and muscle glycogen (carbohydrate stores )in the meals and snacks before, you are sure to have long lasting energy for your workout.

Before the Game:

If you have a morning game, it is the dinner meal and bedtime snack the night before that will have a major impact on your glycogen stores. Breakfast the morning of will be to top up your blood sugars, prevent hypoglycemia and hunger during the game.

Dinner should contain a good source of carbohydrate such as pasta, potato, rice or bread. It should also contain some lean protein such as chicken or fish and some vegetables. Ex: Spaghetti and meat sauce, steamed carrots and salad with a glass of milk.

Bedtime snack is very important, especially if you have an early morning game or can’t eat a very big breakfast. Try cereal and milk, toast and peanut butter or a fruit and yogurt smoothie.

Breakfast should be something mostly carbohydrate and easy to digest such as oatmeal or French Toast. Avoid high fat greasy foods as they take longer to digest and will sit in your stomach. Ex: toasted bagel and egg sandwich with strawberries on the side.

Remember, the more time you have to digest, the bigger your meal can be. If you have an evening game or practice, consider eating dinner 3 hours before the game and have a small snack 1 hour before to top up your blood sugars. Often soccer practice occurs right at dinner time. If this is the case, have a large after school snack or early dinner before practice and a snack or smaller version of dinner after practice.

Hydration is also super important. Drink plenty of water the day before. Have 2 cups of water 2 hours before the game, another cup 1 hour before and a few sips before the first whistle. Try to drink water every time you come off the field.

During the Game:

If the game is only 1 hour you will only need water during the game (assuming you came to the game well fueled). If the game consists of two 45 minute halves then you may want to consider an additional source of carbohydrates in the second half. This could be arrowroot cookies, a box of raisins, Gatorade, Gels, grapes, apple juice or low fat crackers.

After the Game:

Start off by rehydrating. Remember to have at least a cup or two of water right after the game. It is important to refuel within 30-60 minutes of finishing your game if you have another game or practice that day or the next day. Aim for a source of carbohydrates such as fruit, yogurt or grains and a source of protein. On a rainy day hot chocolate made with milk and an orange is a perfect recovery snack. Other snack options include a homemade muffin and a mandarin orange, granola bar and milk, fruit and yogurt smoothie or a small baggie of homemade trail mix with dried fruit, dry cereal and seeds.

As a parent and a dietitian it drives me crazy to see some of the snacks parents bring for the team after the game. Tim Bits!! Two bite brownies! Chocolate bars!! Really??? They just finished their workout. Do you go eat donuts after you go to the gym? I didn’t think so. Providing oranges at the end of the game is just great. If you want to offer something more, consider a homemade muffin, a healthy granola bar or some pita and hummus. Most kids get plenty of treats on their own. Let’s not make their sports another opportunity to eat more sugar.