How to Feed a Soccer Player for Peak Performance (Part 1)

Guest Blog from Performance Canteen

For parents of young soccer players, knowing how to feed a soccer player can feel overwhelming.

Headlines about childhood obesity and warnings to cut out sugar can feel scary. But the reality looks very different for kids who are constantly running, training, and competing. Young athletes burn through far more fuel than the average child. Sometimes the very foods we’re told to limit—like carbs or even a little sugar—are exactly what their bodies need to perform, recover, and stay strong.

The key isn’t about strict rules or restrictions; it’s about giving them the right fuel at the right time so they have the energy, focus, and confidence to play their best.

When General Health and Sports Nutrition Collide

Public guidance is designed for the average child, who may be quite sedentary. But a footballer (soccer players), clocking up hours of drills and games burns through far more fuel.

Over-restricting energy or demonizing carbs and sugars can leave them tired, injury-prone and unable to perform. It’s not about a free pass to eat anything, but about matching food to activity.

What to Feed a Soccer Player and When

We’ve created this handy visual to help parents fuel their kids for game day success – as you can see, it’s full of carbs, some more complex and some more simple but they all have a place. None are ‘bad!"

What Soccer Players Should Eat Before Training or Games

What to Eat Two or Three Hours Before a Soccer Game

Two or three hours before a soccer training session or game, your player should consume easy-to-digest carbs with a little protein. Some solid ideas include oatmeal and a banana, honey sandwich on white bread, yogurt with fruit and granola, or a bagel with honey and banana.

Quick Small Meal Options for Youth Soccer Players

Easy and performance enhancing on the go options include cereal bars, pancakes, or a piece of fruit— all are quick wins in the car.

Hydration and Fuel During Longer Soccer Sessions

Water is key for shorter soccer trainings, but for longer trainings, games, tournaments, or very intense sessions or matches, a small sports drink or diluted fruit juice provide needed carbohydrates and electrolytes.

Best Foods For Recovery After Soccer Trainings or Games

Aim for carbs and protein within an hour to aid recovery. Some of the best foods for soccer players after a soccer training or game are chocolate milk, ham sandwich, or a smoothie with milk and fruit.

Resource: Easily find soccer trainings, programs, other skill advancing opportunities on PlayFinder.

Sugar Isn’t the Enemy for Youth Soccer Players

Natural sugars in fruit, dried fruit and added sugar in energy snacks all have a role in fueling muscles replenishing glycogen (the fuel muscles burn).

The trick is balancing whole grains, lean proteins, colorful vegetables, and healthy fats. These should still make up the bulk of the diet.

The Take-Home: Fueling Soccer Performance without Stress

Don’t feel pressured to follow one-size-fits-all rules. A child training several evenings a week has different needs from a teammate who doesn’t. Provide a variety of nourishing foods, plan ahead for busy evenings, and remember that fuel is part of performance—not something to fear, so don’t give yourselves a hard time for fueling them.

If you would like more detailed information and support, read How to Feed a Footballer by Performance Canteen, to get answers to all of your questions on fueling youth soccer players, or footballers in the UK!!

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About Performance Canteen

Performance Canteen is led by Kate and Fran, two registered nutritionists with over 15 years’ combined experience helping young athletes fuel for health, growth, and performance.

Kate is a Performance Nutritionist who works with academies, clubs, and schools—including six seasons with Crystal Palace FC Academy. A former national-level sprinter and Hyrox World Champion, she knows first-hand how the right fuel impacts performance.

Fran is a Registered Public Health Nutritionist who delivers practical, no-nonsense advice to schools, sports clubs, and elite junior athletes. She’s also a passionate cook, teaching nutrition through hands-on workshops, and a regular on the running trails herself.

Through Performance Canteen, Kate and Fran bring expert, relatable guidance to help the next generation of players eat well, recover strong, and perform at their best.