For Youth Soccer Parents: Two Sample High Carbohydrate Menus
What you eat can make or break your performance on the field. Soccer players need the right balance of carbohydrates, protein, and healthy fats to sustain energy, enhance endurance, and speed up recovery. Whether you’re preparing for a big match, refueling after a tough training session, or looking for smart snack options, having a well-planned nutrition strategy is essential.
From high-energy breakfasts to game-day meals and recovery-focused snacks, this guide offers expert-backed meal ideas designed to optimize performance and keep you at your best. Ready to fuel your game like a pro? Let’s dive in!
The latest sports nutrition news from Nancy Clark, MS RD CSSD. 
Soccer players commonly ask me “What should I eat before a tournament like State Cup?” — Here are some actual menu suggestions to help youth soccer players perform at their peak when competition in a youth soccer tournament — and, of course, good luck!
Fueling Performance: Best Meal Ideas for Soccer Players
If you are about to embark on some serious back-to-back soccer games, training, or even important try-outs, you want to be sure your muscles are fully fueled. And you want to start developing good eating habits for peak performance on the soccer field.
Eating for tournaments or “the big game”
This entails a type of “carbohydrate loading,” similar to what endurance athletes practice before big events. Here are some menu ideas for your soccer teams!
For youth soccer players: Two Sample High Carbohydrate Menu
Soccer Player Menu #1
Soccer Player’s Breakfast
- Whole Grain cereal like Wheaties
- Milk, 1% lowfat
- Bagel,
- Honey
- Orange juice
Soccer Player’s Lunch Menu
- Whole grain bread, 2 slices
- Peanut butter
- Jelly
- Fruit yogurt
- Pretzels
Soccer Player’s Pre-Play Snack
- Apple
- Graham crackers
Soccer Player’s Dinner
- Chicken breast
- Rice
- Broccoli
- Dinner rolls
Soccer Player’s Desert
- Sherbert
Soccer Player Menu #2
Soccer Player’s Breakfast
- Oatmeal
- Milk
- Raisins
- Brown sugar
- Apple juice
Soccer Player’s Lunch Menu
- Baguette
- Lean meat
- Lettuce, tomato
- Fruit yogurt
- Grape juice
Soccer Player’s Pre-Play Snack
- Fig Newtons
- Lowfat milk
Soccer Player’s Dinner
- Spaghetti
- Tomato sauce with a little meat
- Italian bread
- Salad with lite dressing
Soccer Player’s Desert
- Fresh fruit
Remember – people should always consult their own personal physician for guidelines. This is only a general recommendation and not applicable for all players.
Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875). She teaches both fitness exercisers and competitive athletes how to eat to perform well. Her best-selling Sports Nutrition Guidebook and Food Guide for Soccer, as well as her teaching materials, are available at nancyclarkrd.com. For online and live workshops, visit NutritionSportsExerciseCEUs.com.
Reference: Thomas D et al. Effect of dietary adherence on the body weight plateau: a mathematical model incorporating intermittent compliance with energy intake prescription Am J Clin Nutr. 2014 Sep;100(3):787-95
Main Top Photo Credit: muzzy / Shutterstock.com
