Fueling Soccer Players This Summer – Nutrition Tips for Every Age Group
By Gina Alfieri, CNP NNCP
As summer soccer heats up, nutrition plays a key role in your child’s performance, energy levels, and recovery—whether they’re just starting in U4 or pushing harder in U13+. Here’s what to keep in mind for each age group:
U4–U7: Focus on Fun + Foundation
At this stage, the goal is to keep it simple and support growth.
Top Tips:
- Hydration First: Kids this age don’t always recognize thirst. Offer water before, during, and after soccer.
- Pre-Game Snack: Try a banana, applesauce pouch, or a small piece of toast with nut butter.
- Post-Game Refuel: A smoothie with milk/yogurt and fruit or a mini sandwich helps replenish energy and support growing muscles.
🚫 Avoid sports drinks—they’re not needed at this age and are often high in sugar.
U8–U12: Energy & Learning to Fuel
These players are more active and starting to understand their bodies’ needs.
Top Tips:
- Balanced Meals: Ensure all meals contain carbs (for energy), protein (for muscle repair), and healthy fats.
- Game Day Nutrition:
- 1–2 hours before: Half a sandwich, oatmeal with fruit, or Greek yogurt with berries.
- During: Water breaks every 15–20 minutes. Consider orange slices, cucumber with sea salt or a few pretzels at halftime for longer sessions.
- After: Chocolate milk, smoothie, or a full meal within 60 minutes.
- Practice Nutrition Habits: Encourage players to help pack snacks and understand how food fuels them.
✅ Tip: Teach players to “eat the rainbow” for vitamins, minerals, and antioxidants.
U13+: Performance, Recovery & Responsibility
At this stage, bodies are growing fast and training loads are heavier. Nutrition becomes a performance tool.
Top Tips:
- Carb-focused meals before games: Rice bowls, pasta with lean protein, or a hearty sandwich 2–3 hours before play.
- Hydration Strategy: Teens need more fluids. Consider electrolytes (like coconut water or a clean electrolyte powder) for hot summer games.
- Post-Game Recovery: Protein + carbs within 30–60 minutes. Examples:
- Protein smoothie with banana
- Turkey wrap with fruit
- Scrambled eggs with spinach and cheese in a wrap with chocolate milk
- Teach Ownership: Help them learn how to prep snacks and tune in to how different foods affect their energy.
Fun fact: Just a 2% drop in hydration can lead to a noticeable dip in performance!
Summer Bonus Tip for All Ages:
Keep cool snacks ready—frozen grapes, watermelon chunks, or yogurt tubes are great options for hot days on the field!
If you have any questions or comments, please feel free to contact Gina at gina@zeteoholistichealth.com or on IG @gina.galla.alfieri