Soccer is an intense sport that requires speed and agility. While food is essential for energy and athletic performance, eating the wrong foods before physical activities like soccer can lead to sickness or sluggishness. By observing some basic guidelines, you can serve up nutritious and delicious pregame foods that kids will love.
Breakfast
Starting the day with a healthy, balanced meal has many benefits for young athletes. In addition to preventing hunger, breakfast stabilizes blood sugar and provides energy for an active day. Breakfast is especially important when exercising in the morning or early afternoon. MayoClinic.com suggests healthy breakfast foods like whole-grain breads and cereals, fruit and low-fat milk. Encouraging kids to eat something small like a piece of whole-wheat toast can be beneficial even if they're not normally morning eaters.
Large and Small Meals
When it comes to eating before soccer, timing is everything. Consuming large, greasy meals right before a game or practice session can result in sluggishness and stomach upset. Kids should eat large meals three to four hours before exercise, while smaller meals can be consumed two hours prior to workouts. Healthy low-fat foods like steamed vegetables, turkey on whole-grain bread and baked potatoes provide energy and nutrients without causing undue stress on the digestive system.
Snacks
Hunger pangs are an unwanted distraction during soccer games and practices. Snacking is a great way to maintain steady energy levels and prevent hunger during activities like soccer. Serve up wholesome foods like fruit smoothies, low-fat yogurt or whole-grain crackers with peanut butter an hour before exercise. When considering your snacking options, avoid high-fat foods and limit portions to about 100 calories.
Water
Staying hydrated is essential for preventing overheating during soccer. Because it takes place outdoors and requires constant exertion, soccer is considered high-risk for dehydration and heat stroke. The National Soccer Coaches Association of America states that soda, tea, coffee and fruit juices are poor choices for hydration because of their diuretic effects. Instead, kids should drink water before, during and after soccer to stay cool and hydrated. While fine in moderation, electrolyte sports drinks are often high in sugar and should be used only when water is not readily available.
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