top of page

Nutrition

For players who take their soccer seriously and strive for a high level of performance on the field, it is vital that close attention is paid to what you are eating and when.

We've put together a list of recommended resources from the FAI (Football Association of Ireland) and the Irish FA (Northern Irish Football Association) that we highly encourage all our players to familiarize themselves with.

Resources

FAI-Crest_0.png
Screen Shot 2022-12-21 at 1.34.54 PM.png
Screen_Shot_2022-12-21_at_1.40.15_PM_71.png
Screen_Shot_2022-12-21_at_1.31.22_PM_1_72.png
Screen_Shot_2022-12-21_at_1.45.05_PM_69.png
Screen Shot 2022-12-21 at 1.49.43 PM.png

In her Soccer Today article on optimal nutrition for youth soccer players, Amy Dirks put together this fantastic list of pre-game meals, pre-game snacks, half-time snacks and post-game meals.

Pre-Game Meal: This meal should be your largest of the day and should include plenty of carbs, a decent amount of protein, and a little healthy fat (ghee, oils/dressings, avocados).

  • Grilled chicken (4-5 oz.), baked sweet potato/regular potato, ~1 cup roasted vegetables

  • Grilled fish (checkbook size), steamed brown rice (1 cup or 1-2 fists), ~ 1 cup roasted vegetables

  • Baked salmon, quinoa (1 cup or 1-2 fists), spinach side salad, ¾ cup pineapple

  • Oatmeal (1-2 cups), toppings of choice (nuts, dried fruit, flax, almond milk, cinnamon), fruit salad (1 cup), 4 oz. OJ

  • Egg omelet or frittata with veggies (spinach, onions/mushrooms, sweet potatoes/potatoes in omelet/frittata or on the side), side of melons (1 cup) or berries

  • Granola with almond milk & banana/berries or Greek yogurt w/ granola & berries (try plain greek and add almond butter and honey or maple syrup)

  • Rosemary lime chicken with sweet potato fries and kale salad

  • Nutty Fruit & Cream; strawberries/blueberries in a cereal bowl topped with raisins and almonds; pour almond milk over top and eat like cereal

  • Taco bowl with ground chicken, spices, corn, lettuce/veggies, and brown rice

  • Baked potato (sweet potato) loaded with chicken, steamed veggies, avocado

  • Sweet potato hash (sweet potato, veggies/onions, fried or poached eggs)

Pre-Game Snack: Soccer players can have a snack 1-2 hours before the event to top off your fuel stores. Make this mostly carbohydrates with a little protein and make sure it’s a familiar food that you know you digest well.

  • Make your own trail mix; dried pineapple, dried mangos, dates, almonds, coconut flakes, dried bananas, jerky, sea salt or try dried cherries/cranberries, walnuts, almonds, pistachios, dark chocolate, and pumpkin seeds.

  • Smoothies

  • Frozen grapes and a handful of nuts or piece of turkey

  • Banana or apple with almond butter and granola sprinkled (drizzle honey)

  • Applesauce with collagen protein powder mixed in

  • Orange or fruit of choice with cottage cheese or yogurt and nuts

  • Kize, Lara, Kind Pressed Bars

  • All fruit bars with a handful of nuts

  • Gluten-free pretzels with yogurt dip or hummus if tolerated well

  • 2 protein/energy balls

Reload during the game and at halftime with carbs, electrolytes, and fluids to power you through the remaining game.  A small snack can delay fatigue and help with recovery.

  • Sports gels (can make your own as well with quality ingredients); use 2 Tbs. honey, 2 Tbs. almond butter, ½ banana, and 1 tsp lemon juice

  • Oranges/orange slices

  • Electrolyte drinks

  • Coconut water

  • Homemade sports drink

  • ½ bar (fruit bar, date bar like Lara bar)

  • Applesauce packets or baby food packets

  • Frozen grapes

  • Watermelon slices

  • Elete drops (electrolyte drops) or Drip Drop

  • Dates

Refuel immediately following the match, you should have a recovery snack (within 15-20 minutes ideally).  Make this a mix of carbs and protein to replenish your fuel stores (glycogen) and repair damaged tissue.  Always follow up with an actual meal within an hour after your recovery snack.

  • Kind, Lara, Rx bars

  • Protein/energy balls

  • Veggies and hummus or yogurt dip

  • Fruit with nuts or nut butter or yogurt dip

  • Trail mix

  • Ready to drink protein (such as Orgain)

  • Organic cottage cheese w/ fruit (if you have dairy)

  • Chia pudding

  • Smoothies; add grass-fed protein powder or vegan

  • Gluten free wrap (such as Siete Almond Flour Tortillas) w/ nut butter and fruit or with roast beef and ground mustard for example

  • Deli meat (no nitrate) lettuce wrap

  • Tomato/olive/fresh mozzarella skewers

  • Fruit salad with coconut milk drizzled (could add nuts or seeds/dried coconut)

  • Overnight oats; oats and almond milk in a jar overnight; in the morning, add nuts/seeds, fruit, cinnamon, vanilla, etc.

  • Pancakes w/ eggs, cinnamon, and banana; add almond butter or peanut butter after cooking

  • Egg “muffins”

  • Avocado on gluten-free toast

bottom of page