What is the best food for youth footballers to eat before, during and after training and games?
I often see this as a complimentary component to training and playing games. It’s an eternal triangle between training/ playing activities, nutrition and sleep. And it’s all too often ignored or the young players don’t know enough about it to make good decisions – or even make/ cook their own food.
Both are needed for a healthy body and mind. And, too often, I see our young players not following a great nutritional plan and trying to stick to it.
A lot also depends on the culture they’re brought up in. And the Netherlands has such a diverse, multicultural society. We need to cater for all those different cultures as they have some unique foods. But, be aware that cultural relative foods still need to be factored into what is to be the best nutritional value for the young footballer.
So, the following is a general, starter pack for our future stars.
Don’t forget: there is such a variety of foods that can be prepared and eaten, so you don’t have to still to one, same one all the time.
For youth footballers (typically ages 8–18), nutrition before, during, and after training or games plays a crucial role in performance, energy levels, and recovery. Here’s a breakdown of the best foods for each stage:
Dinner – A Chicken & Rice Dish
BEFORE Training or Games (2–3 hours prior)
Goals:
Fuel muscles with carbohydrates, ensure hydration, avoid stomach discomfort.
Best Foods:
- Carbohydrates (main source of energy):
- Whole grain pasta or rice
- Oats (porridge or muesli)
- Whole grain bread or wraps
- Potatoes or sweet potatoes
- Lean protein (moderate amounts):
- Chicken, turkey, eggs, or yogurt
- Fruits & vegetables (light amounts):
- Bananas, berries, or a small salad
- Healthy fats (in small amounts):
- Avocado, nuts, olive oil
Example Meal:
- Grilled chicken sandwich on whole grain bread + banana + water
1 hour before (if needed):
- Small snack: a banana, granola bar, or toast with honey
DURING Training or Games
Goals:
Maintain energy, stay hydrated, avoid fatigue.
For most youth footballers (sessions < 90 minutes):
- Water is enough.
For longer sessions (> 90 minutes):
- Quick-digesting carbohydrates:
- Banana
- Low-fiber energy bar
- Diluted sports drink (if sweating heavily)
Snacks for During the Trainings & Games
AFTER Training or Games (within 30–60 minutes)
Goals:
Replenish energy (carbs), repair muscles (protein), and rehydrate.
Best Foods:
- Carbohydrates:
- Fruit, rice, pasta, bread, cereal
- Protein (for muscle repair):
- Chicken, eggs, tuna, Greek yogurt, milk, protein smoothie
- Fluids & electrolytes:
- Water, milk, or a small portion of sports drink if sweating was heavy
Example Recovery Meal:
- Chicken and rice bowl + mixed veggies + water
- Chocolate milk + banana (great quick option)
Hydration Tips
- Encourage sipping water throughout the day
- Start sessions well-hydrated (pale yellow urine = good)
- Rehydrate post-exercise with water and a small salty snack if needed (to replace lost sodium)
Here are some links to check out:
Nutrition | Australian Institute of Sport
Nutrition for Peak Performance:
Nutrition For Youth Soccer Players : Who’s Putting The Net Up?
Soccer Player Recovery Nutrition Tips & Strategies
Would you like a sample meal plan for a training day or game day schedule?
Consult a youth sports nutritionist and ask them to make a meal plan for you. Long-term!