Nutrition Corner: Common Nutrition Mistakes in Youth Soccer (and How to Fix Them)

Players are often training several times per week in addition to matches, but their nutrition habits don’t always match their busy schedules. Between school, homework, and evening practices, it’s easy for fueling to become an afterthought. But it's important to remember that as activity level increases, so do energy requirements. Over time, these small gaps can affect energy, focus, and recovery. Here are five common nutrition habits that can leave athletes under-fueled, and some simple ways to improve them.

1) Skipping meals earlier in the day

Youth athletes can require anywhere between 2000-4000 calories, depending on their training schedule, age, non-exercise activity level (eg. fidgeting, walking in the day). Therefore, skipping the first meal of the day makes it more difficult to consume enough calories during the remaining waking hours. Skipping the meal in the morning means that energy and concentration levels are low and that more calories will need to be consumed in a shorter timeframe.

A simple fix: If you’re not already having breakfast, try to set a goal of having breakfast at least two times a week to begin with. Even something small like toast with peanut butter and a banana, or a fruit with yogurt, or a granola bar, can help to start developing this habit.

2) Not eating or eating too little before training

Some players avoid eating because they don’t want to feel too full. But going into practice on an empty stomach usually leads to feeling sluggish halfway through. Like with breakfast, start building this habit slowly, starting with foods that are concentrated in carbohydrates, but low in volume.

A simple fix: Aim for a light snack - if you have little to no time, choose convenience foods like granola bars, applesauce, fruit, or pretzels and have them 15-30 minutes before. If you have a little more time, before training, try a small ham and cheese sandwich or a peanut butter and jelly sandwich.

3) Only drinking water during longer sessions or sessions on hot, humid days

Water is important, but during longer, higher-intensity practices or under hot, humid conditions, athletes benefit from a bit more. Sports drinks are formulated to specifically replenish the carbohydrates used up and electrolytes lost through sweating - that’s why they include sugar, sodium, potassium, calcium, magnesium!

A simple fix: For practices over about an hour, consider adding a sports drink or pairing water with a small snack like salted pretzels to allow your body to absorb the water (with the salt).

4) Waiting too long to eat after training

After practice, it’s common to head home, shower, and jump straight into homework or to bed if it's really late. Before you know it, the next meal may be 8 or more hours later at breakfast the next morning.

A simple fix: Try to eat something within about an hour after training. Chocolate milk, a smoothie, yogurt and fruit, or a simple sandwich are quick options. This will start the recovery process in repairing muscles and replenishing glycogen stores!

5) Not planning for busy days

When schedules are hectic, meals may be skipped and if snacks aren’t packed or planned for in advance. Athletes end up relying on whatever is available, or having nothing at all, leaving them inadequately fueled for training.

A simple fix: Keeping a few grab-and-go options in your backpack (like granola bars, dried fruit, pretzels, rice krispies) can make fueling stress-free, especially on busy days.

Nutrition doesn’t need to be perfect or complicated. Small, consistent habits like eating regularly, bringing a snack, and refueling after training can go a long way in helping players feel energized and ready for the next session.

Learn more at https://www.nutrathletics.com/