Fueling Your Athlete
Simple nutrition tips to help kids play harder, recover faster, and feel their best.
Why are food choices important?
Making the right choices about what and how you eat can change both the way that you perform during the game and the way that you feel afterward.
The right food choices change the way kids play, feel, and recover.
At Wicomico United Soccer, we are committed to not just guiding youth in athletics and sportsmanship, but in becoming well-rounded kids who grow up to be healthy adults.
Before the game
Before activity, your focus should be on eating healthy carbohydrates to provide the body with fast, movable energy. Avoid anything fatty or greasy that would cause uncomfortable digestion.
Aim to eat at least 60 minutes before game time.
Keep a section of your fridge or cabinet that’s filled with healthy choices that a kid could grab and assemble themselves.
Good options:
- Applesauce cup and string cheese
- Peanut butter and banana sandwich on whole grain bread
- Yogurt topped with granola and berries
- Turkey, cheddar, and lettuce in a tortilla wrap
What’s for dinner?
Between school, work, and sport schedules, it can be hard to find time for a real meal. Slow cookers, make ahead, or sheet pan meals will be your friend.
Not every meal is going to be perfect- and that’s okay.
Research shows that kids benefit from shared meals, but even small moments of connection around food can make a difference.
Good options:
- Homestyle chicken noodle soup
- Slow cooker turkey chili
- Build your own burrito bowl
- Sheet pan meatloaf
Post-game refuel
After physical activity, your nutritional focus should be on fluids for rehydration, carbs to refill stored energy, and protein to repair and rebuild muscle. Aim to have your refuel snack within 60 minutes of finishing the game.
Refueling after a game can help kids recover faster and feel better the next day.
Being prepared with ingredients at home makes it easier to make a healthy choice after the game. Smoothies or smoothie bowls can be a nutritious choice, especially if there isn’t much time to eat before bed!
Good options:
- Strawberry banana smoothie bowl
- Banana Chocolate Milk
- Mini bagel with cream cheese
- Guacamole with pita chips
- Chocolate banana smoothie
Keep it simple
- Not every meal needs to be perfect
- Small, everyday choices add up
- Let kids be involved in food choice and prep when you can
- Focus on what works for your family