Best Snacks for Soccer Players

Whether you're a serious footballer or a soccer parent that's tired of watching your little soccer star run out of steam, we're going to dive into the best snacks for soccer players that will give your child the edge against the competition and keep their energy levels high throughout the game. From protein-packed snacks to hydrating fruits, we've got you covered.

No matter if you call yourself a footballer or a soccer player this post will help you understand a bit about what types of snacks are going to help give you that extra boost to help you power through those intense games and keep you going until the final whistle. So, let's lace up those cleats and get snacking!

Best Pre Games Snacks for Soccer Players

Before the game, you want to eat snacks that are high in carbohydrates and low in fat and fiber. These snacks will give you the energy you need to sprint, shoot, and pass like a pro. Snacks should be consumed in moderation and timed appropriately to avoid feeling sluggish or bloated during games.

The key to a good pre-game snack is to focus on carbohydrates that will give you the energy you need to perform your best. Avoid heavy or fatty foods, as they can make you feel sluggish and slow you down on the field.

Remember to hydrate with water or a sports drink, and eat your snack about an hour before game time for optimal digestion. With these healthy snack choices, you'll be able to show up to the field with the energy and focus you need to play your best game yet!

• Granola bars
• Protein bars
• Banana
• Apple with peanut butter
• Watermelon
• Oranges
• Grapes
• Kiwi
• Pineapple
• Trail Mix
• Granola
• Homemade oat flour banana nut bread
• Homemade whole wheat banana nut bread
• Homemade blueberry oatmeal bars
• No-bake peanut butter oatmeal bars
• Non-dairy smoothies
• Peanut butter and jelly sandwich
• Peanut butter banana toast with a sprinkle of cinnamon
• Dried fruit like apple chips or banana chips
• Squeeze applesauce in pouches
• Raisins
• Fig Bars
• Bagels
• Homemade banana blueberry muffins
• Hard Pretzels
• Cold Cereal with non-dairy milk
• Sliced vegetables with hummus
• Peanut butter oatmeal energy balls
• Coconut water
• Sports drink
• Water
• Berry smoothie
• Refreshing green smoothie

When to Eat Meals and Snacks on Game day

Timing when to eat before playing soccer is important to ensure that you have the best energy for optimal performance on the field. Here are some tips for timing your meals and snacks:

1. Eat a meal 2-4 hours before the game: Eating a meal that is rich in carbohydrates, moderate in protein, and low in fat can help provide sustained energy for soccer players. Eating 2-4 hours before the game allows enough time for digestion and absorption, and prevents feeling too full or uncomfortable during the game.
2. Eat a small snack 30 minutes to an hour before the game: Eating a snack that is rich in carbohydrates and low in fat can help provide a quick source of energy before the game. Eating a snack 30 minutes to an hour before the game allows enough time for digestion and absorption, and prevents feeling hungry or fatigued during the game.
3. Avoid heavy or high-fat meals: Heavy or high-fat meals can take longer to digest and can cause discomfort or sluggishness during the game. It's best to avoid heavy or high-fat meals before games and opt for lighter options that are easier to digest.
4. Stay hydrated: Drinking enough water before, during, and after the game is important to prevent dehydration and maintain optimal performance. It's important to drink water consistently throughout the day and avoid drinking too much water right before the game.

Remember, everyone's body is different, and it's important to experiment with different timing and types of meals and snacks to find what works best for you. It's also important to listen to your body and adjust accordingly. If you experience discomfort or fatigue during the game, adjust your timing and types of meals and snacks accordingly.

Best Post Game Snacks for Soccer Players

What you eat after your workout can be just as important as the exercise itself. Refueling with a healthy snack can help you replenish your energy stores, build and repair muscles, and keep your body fueled for the rest of the day. And timing is everything when it comes to snacking after a workout - the sooner, the better! So let's dive in and explore some tasty and healthy snack options to help you refuel and recover after your next sweat session.

• Protein shake
• Chocolate milk
• Coconut water
• Banana
• Oranges
• Trail mix
• Peanut butter and jelly sandwich
• Turkey sandwich on whole grain bread
• Granola bars
• Yogurt parfait
• Granola
• Whole fruit popsicles
• Creamy apple strawberry smoothie
• Berry smoothie
• Orange and banana smoothie
• Kale and apple smoothie

Best Soccer Snacks for Hot Summer Days

Playing soccer on a hot day can be a real challenge, especially if you don't fuel your body with the right snacks. Here are some healthy snack options that can help you beat the heat and stay energized during intense soccer games:

1. Watermelon: Watermelon is a great snack for hot days because it's high in water content and natural sugars. It can help keep you hydrated and provide a quick source of energy.
2. Frozen grapes: Frozen grapes are a refreshing snack that can help you cool down and provide a quick source of carbohydrates. They are also easy to pack and carry around.
3. Coconut water: Coconut water is a natural source of electrolytes, which can help replace the fluids and minerals lost through sweat. It's also low in calories and sugar, making it a healthy alternative to sports drinks.
4. Trail mix: Trail mix made with nuts, seeds, and dried fruit can provide a good source of protein, healthy fats, and carbohydrates. It's also easy to carry around and snack on during breaks.
5. Smoothies: Smoothies made with fresh fruit, Greek yogurt, and ice can be a refreshing and nutritious snack on a hot day. They provide a good source of protein, fiber, and vitamins, and can help you stay hydrated.

Remember, it's important to drink plenty of water before, during, and after games to prevent dehydration. Avoid sugary drinks and foods that can cause a sudden spike in blood sugar and make you feel sluggish. Stick to healthy, natural snacks that provide sustained energy and hydration.

Foods to Avoid on Game Day

Soccer players need to be mindful of what they eat on game days to ensure they perform at their best. Here are some foods that soccer players should avoid on game days and why:

1. Fatty or fried foods: Fatty or fried foods can be difficult to digest and can slow down digestion, leading to a feeling of heaviness and sluggishness on the field. They can also cause heartburn or stomach discomfort during the game.
2. Spicy foods: Spicy foods can cause indigestion, heartburn, or stomach discomfort, especially during intense physical activity. It's best to avoid foods with high levels of spices or hot peppers on game days.
3. Sugary snacks and drinks: While sugary snacks and drinks may provide a quick source of energy, they can also cause a sudden spike in blood sugar levels, leading to a subsequent drop in energy levels. This can leave soccer players feeling fatigued or sluggish on the field.
4. High fiber foods: High fiber foods such as beans, whole grains, and raw vegetables can be difficult to digest and may cause bloating or gas during the game. It's best to choose low-fiber options on game days to avoid discomfort on the field.

Interested in learning more about Sports Nutrition for Young Athletes? Here's a good in depth article from the National Library of Medicine.