Fueling Young Athletes: Best Lunch Ideas for Soccer & Sport Camp
By Gina Alfieri, CNP NNCP
When your child is spending long days on the soccer field or at sport camp, what they eat and drink can make or break their energy, mood, and performance. As a holistic nutritionist and soccer mom, I’ve seen first-hand how the right lunch can help athletes stay focused, hydrated, and injury-free throughout the day.
Here’s a guide to packing the perfect lunch—balanced, energizing, and camp-friendly!
The Winning Lunch Formula
Each lunch should include these key components:
1. Lean Protein (Muscle Repair + Satiety)
Protein helps repair tired muscles and keeps energy stable.
Pack:
- Chicken wraps or turkey sandwiches (on whole grain or sourdough)
- Hard-boiled eggs
- Greek yogurt or cottage cheese (in an insulated container)
- Hummus with pita & veggies
2. Complex Carbohydrates (Fuel + Focus)
Carbs are a young athlete’s primary energy source—especially important for afternoon sessions.
Pack:
- Brown rice or quinoa salad with beans and veggies
- Whole grain crackers or sandwich
- Pasta salad with veggies & chicken
- Oat-based energy muffins or homemade granola bars
3. Healthy Fats (Sustained Energy + Brain Boost)
Fats help slow digestion, keeping energy steady and brains sharp.
Pack:
- Avocado slices in a wrap
- Trail mix (with nuts & seeds)
- Nut butter on whole grain bread
- Cheese cubes
4. Fruits & Veggies (Vitamins + Hydration)
Loaded with antioxidants, fiber, and water content to support recovery and hydration.
Pack:
- Sliced cucumbers, bell peppers, carrots, or cherry tomatoes
- Apple slices with almond butter
- Berries or orange slices
- Watermelon or grapes (great for hydration too!)
Hydration Guidelines for Hot Camp Days
Kids are often underhydrated—and by the time they feel thirsty, it’s too late. Here’s how to stay ahead:
- Start early: Encourage a glass of water with breakfast.
- Pack 1.5–2 litres of fluid daily: Water should make up the majority, but:
- Add electrolytes for hot days or heavy activity (look for sugar-free or natural options. Gatorade is not a great option. Simply adding a little sea salt with a squeeze of lemon or orange is a healthy & inexpensive option).
- Coconut water is a great natural hydrator.
- Avoid sugary juice boxes and sodas—they dehydrate and spike energy.
Pro tip: Freeze one water bottle overnight to keep it cold and double as an ice pack!
By sending your child to soccer camp with a well-packed lunch and plenty of fluids, you’re doing more than just feeding them—you’re fueling their performance, confidence, and recovery.
Let’s keep our players strong, energized, and hydrated—on and off 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