.

English Arabic Chinese (Simplified) French German Hindi Portuguese Spanish Turkish Urdu


SV Eagles

The Silicon Valley Eagles Soccer Academy blog is a great source of soccer coaching tips, parents and players improvement tips and advises, and updates on the soccer world news.

  • Home
    Home This is where you can find all the blog posts throughout the site.
  • Categories
    Categories Displays a list of categories from this blog.
  • Tags
    Tags Displays a list of tags that have been used in the blog.
  • Login
    Login Login form

Healthy Fuel for Youth Soccer Games and Practices

Posted by on in Youth Soccer development
  • Font size: Larger Smaller
  • Hits: 807
  • Subscribe to this entry
  • Print

b2ap3_thumbnail_health-food.jpgPractices are a good way to test what snacks work best for your child in regards to energy and performance.  Just as the old adage goes for adult athletes, “Do not try anything new on race day;” this also can be applied to youth soccer players.  Testing what food works well for pre/post practice can then be applied to pre/post games.

A snack before a soccer practice or game should be something that isn’t heavy, but is enough to keep kids fueled. Try to fuel muscles 1-2 hours before an athletic event. Some kids will need two hours to digest before they play. This depends on the individual kid and timing of eating needs to be experimented with at practices. Also, a snack that travels well is best, since travel to and from games is commonplace.Make sure to avoid fatty foods, extra sweet foods, and caffeine. These cause spikes in blood sugar, and then sugar levels can drop quickly during performance. This will make kids feel sluggish.

Here are some examples of good pre-practice and pre-game snacks:

 

  • Whole grain bread w/peanut butter
  • Cereal that is low in sugar
  • Low-fat cheese
  • Yogurt
  • Turkey or chicken
  • Fruit, such as: apples, bananas, pears, oranges

 

Post-soccer practice or post-soccer game snacks are something one needs immediately following the event. First thing is fluids. Some examples are water, chocolate milk or natural fruit juices. Sports drinks can be included as recommended fluids, as they aid in replacing electrolytes, but read the labels to make sure there is no caffeine.   After fluids are replenished, youth athletes need a mixture of food that includes both carbohydrates and protein. Again, something fast and that travels easy is likely to be a good choice. This way, kids can eat something on the car ride home and they won’t be starving by the time they eat their next meal; which is not good for their blood sugar levels to dip too low.
Some good post game and practice snacks are:

  • Fresh fruit with peanut butter
  • Dried fruit with low fat cheese
  • Granola bars that are low in sugar
  • Bagel w/peanut butter
  • Yogurt – low fat
  • Trail mix – with nuts and dried fruit

Some of the pre- and post- snacks are the same. Overall, pre-exercise snacks tend to be lower in sugar in order for blood sugar levels to be more even during an athletic event.  Post game snacks have the mixture of carbohydrates and protein in order to quickly replace energy stores that were used during exercise.

In short, each child is different in regards to timing and types of fuels.  What works great for one youth athlete may not work for another.  A little advance planning on testing foods and fluids pre/post practice will ensure proper fueling – and better performance – for game-time.

 

Rate this blog entry:
9

Newsletters

sign up for email updates. We will make sure you are the first to hear soccer news .

Photo Gallery

End of Season Party 2015

Contact SV EAGLES



Mailing Address:

SV Eagles Youth Soccer Academy
2336 Walsh ave #E
Santa Clara, CA 95051
TEL: (408) 320-7773
Email: tryouts@sveagles.com


CONTACT US - Email Us
affiliations