What To Eat Before & After A Travel Soccer Game For Kids

If you have a young soccer player in the family, many of your Saturdays can be devoted to driving her to and from games and tournaments. All that travel time may lead you to stop for fast food on the way, which could be fueling your child with the wrong types of nourishment before and after the game. By planning healthy snacks and meals during travel soccer days, you can ensure your player has the right fuel for energy and recovery.

Significance

Filling up on fast food before a game can make your child feel tired and sluggish, thanks to a quick burst of energy from refined carbohydrates and an accompanying crash of energy. This could result in a less-than-stellar performance on the field. By offering your child meals and snacks rich in protein and fiber before the game, along with a light snack after the game, you can ensure that he has proper nutrition for a better performance.

Meals

If you must eat meals on the road, think ahead and pack food, rather than getting unhealthy fast food on the way. By packing a whole-wheat turkey sandwich with vegetables sticks and hummus, you'll offer your child the right types of fuel and have complete control over her pregame nutrition. Or, try a whole-wheat pasta salad with light Italian dressing and loaded with colorful vegetables. These meals are easy to eat in the car and offer healthy energy because of protein, complex carbs and fiber.

Snacks

If a team has halftime snacks, they are often provided by the parents of players. If it's your turn to prepare and supply snacks for the team, prepare them with energy in mind. Players are likely to be tired after the first half and need a quick way to refuel. Fruit slices can help provide fiber for fullness, while complex carbs in the form of whole-wheat crackers can give a quick burst of energy. Offer at least 2 cups of fluid for each player, preferably in the form of water over sports drinks.

Recovery

If it's your tradition to head out for pizza and ice cream after a game, you may want to reconsider. Avoid rewarding your child with unhealthy foods and look for alternatives. A light meal is best, especially one high in protein to help repair and build healthy muscles. A nut-based trail mix makes for an ideal snack before you return home to prepare a wholesome meal, like marinated salmon and couscous or lean chicken on whole-wheat pizza.