Eat Your Way to the World Cup: Nutrition for Soccer Players

Is your little soccer player hoping to grow up and go to the World Cup – not as a spectator but as a player? If so, nutrition is important.  Because soccer is a high-endurance sport, it is essential that you and your child learn as much as you can about proper nutrition, and how best to fuel up before the big game.  Here’s how to do it:

First, the Basics

The first step is to understand basic nutrition.  Carbohydrates, which are burned by the body as “fuel” are divided into three groups: simple carbohydrates (level 1), such as food items that cater to your sweet tooth, dairy products, and some fruits and vegetables, contain natural sugars and give you a quick boost of energy; complex carbohydrates (level 2), such as corn, bread, cereal, pasta and rice, provide energy within 1-4 hours; and fiber (level 3), such as whole grains, provide “slow energy” within 3-7 hours.  Additionally, your body burns protein (meats, poultry, eggs, etc.) and fats, but only after going through your reserve of carbs.

And You’re Telling Me This Why?

Once you understand the basic premises of nutrition, learning how to properly fuel your youngster’s body is a cinch.  If a big game is on the horizon, you should begin fueling up 24-48 hours prior to game time.  This far in advance, focus on preparing foods rich in types 2 and 3 carbs, as these take longer to digest and are longer-lasting.  Hours before the game, or in-between matches on the same day, offer foods with level 2 carbs, and shy away from “heavier” level 3 carbs.  During the last 90 minutes before and during the game, keep things as light as you can by drinking fluids and eating limited level 2 or levels 2 and 1 mixtures.  In the event that there is more than one game that day, fuel up on level 2 carbs.  Some food items to avoid include large portions of fats and meats, soda, 10% high grain foods, extremely high-fiber foods with low sugars and low simple carbs, and low calorie foods.

For Example…

Below is a sample menu for the two days leading up to a 10am game:

Lunch 24-48 hours before:

• Turkey sandwich on whole grain bread
• Raw broccoli and carrots with dip
• Glass of milk

Dinner the night before:

• Baked chicken
• Steamed green beans
• Rice
• Glass of milk

Breakfast the day of:

• Bowl of Cream of Wheat with honey
• Banana
• Glass of orange juice

Pre-game snack:

• Sports drink
• Banana

In-between games:

• Deep dish pizza
• Grapes
• Glass of chocolate milk

On a Final Note

When preparing food for your athlete, remember that home-cooked meals are better and more nutritionally complete than frozen meals.  Nuking food robs it of nutrients, but cooking on gas ranges or in ovens will ensure that your food is nutritious and delicious.  By taking a little extra time and effort, you can be sure that your child will achieve peak performance game after game, and he or she will be on their way to realizing their dream of vying for the World Cup.

Thomas Stone, who blogs on behalf of Sears and other prestigious brands, enjoys writing about sports and nutrition.

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