For Youth Soccer Parents: Two Sample High Carbohydrate Menus
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!
Eating for tournaments or “the big game”
Related Coverage: Want to Win a Youth Soccer Tournament? EAT RIGHT!
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.
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
