Nutrition Tips for Youth Players

By Don Kirkendall, M.D.

A soccer player is like a high-performance automobile. You have to put the best fuel in a car to get the best results out of it. It’s the same way with your body. Getting the right nutrients in the right amounts every day is as important to your soccer performance as drills and scrimmages. Here are
some tips that will help you fuel your body right for soccer.

Don’t skip breakfast

As an active, growing person, you need to at least three full, healthy meals a day. By starting the day with a good breakfast, you get more of the nutrition you need plus more energy for everything you do, from school to soccer practice. There are lots of healthy options, from cereal and milk to fruit
smoothies. Choose your favorites.

Avoid junk foods

They may taste good, but foods like snack chips, soda, and fried fast food will keep you from being the best you can be on the soccer field and can cause serious health problems later in life. There are alternatives to junk food that still taste good. Instead of a greasy hamburger, how about a nice turkey sub with lots of veggies?

Eat your fruits and vegetables

For good health, you need to eat five servings of fruits and vegetables a day. This may sound like a lot, but just a handful of raisins and a glass of orange juice each count as a full serving of fruit. There are probably some vegetables you don’t like, but that’s okay. Let your parents know which ones are your favorites so they can cook those for you.

Drink a Sports Drink

Use a sports drink during every practice and game. Water isn’t good enough. It only replaces one out of three things your body loses during exercise. You also need electrolytes, which are the minerals that make your sweat salty, and carbohydrate, which is the main fuel for your muscles. A good sports drink has the water, electrolytes and carbohydrate you need to play harder, longer.

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