What should youth soccer players be eating?

"You are what you eat."  It's a saying well known in the western world.  As we all know, this does not mean that by eating nothing but donuts, you will end up round with a big hole in the middle of you,  but it will certainly have an impact on your body shape, energy levels and, as far as soccer players are concerned, performance.  Cristiano Ronaldo, 3 times player of the year, has even taken it a step further and hired a personal chef to ensure he eats the right foods at the right times of the day.  But what should players be eating, and when?

Carbohydrates

Carbohydrates, or carbs for short, provide energy.  There are 2 basic types of carbs - simple and complex.  Simple carbs are formed of 2 sugars and are usually found in foods and drinks such as fruits,o candy and soda.  Simple carbs break down a lot quicker than complex and are good for providing quick, intense bursts of energy.  Complex carbs are formed of 3 or more types of sugars.  They are often found in foods such as whole grain breads, cereals, quinoa, beans and potatoes.  Taking longer to break down aat a far slower rate than simple carbs, they provide energy over a sustained period of time.

It is advised that players consume more complex based carbs 3-4 hours before kick off, moving more towards the simple variety the closer they get to that start of a game.  A peanut butter and jelly sandwich 1.5 hours before a game for example, would provide players with the necessary energy stores they need to perform over the 60 minutes, especially considering youth players can cover anything from 3-5 miles in a game.

Proteins

Protein is vital in repairing muscle and is often found in meat, eggs and fish.  For those of you that have seen the movie Rocky, the clip where he cracks 6-7 eggs into a jug and drinks them raw is a stand out scene.  From personal experience, I do not recommend kids do this!  The texture alone is enough to put anyone off eating eggs again.  However, it highlights how important protein is to athletes looking to perform at the top of their game.

As mentioned, 3-5 miles is a lot of running, even more so when you consider the changes in speed, direction, intensity and others factors such as jumping and avoiding challenges from opposing players.  This can have a of wear and tear on the body.  Considerations on this have to be made, especially when it comes to teenagers who are experiencing puberty and a level of growth that they are not use to.  It is recommended that all post game meals include a serving of high quality protein (chicken nuggets not included!).

Fats

There is a lot of misconception about fat.  With the advertisement of fat free diets, looking as slim as possible and the potential for school yard bullying, it is understandable why some young players may choose to avoid fats all together.  However, the difference between unsaturated fats and saturated fats cannot be dismissed and is vital for the performance of the aspiring soccer player.

Unsaturated fats, found in foods such as nuts, avocados, tuna and salmon, provide players with protection for their internal organs - the lungs and heart certainly getting a good workout during a game - and aid with a person's mental function.  Loss of concentration is a big thing in soccer, not only at youth level but in the pro game also.  I still have nightmares about a game my favorite team tied 4-4 after being 4-1 up with 10 minutes to go.  It is important that players limit their saturated fat content - fast food, bacon, butter etc which is liable to sit on a players stomach pre-game and not aid recovery post game.

Water

Players must stay hydrated.  In the intense heat in North Carolina towards the end of the spring/beginning of the fall, players are likely to sweat more often and be more susceptible to dehydration and the impacts on brain function and energy levels that it can have.  It is advised that players drink plenty prior, during and after each game.  The fluid they consume should be a combination of water and sports drinks, such as Gatorade or Powerade.  Despite the fact it "gives you wings", Red Bull is not suitable!

Players should be encouraged to drink during these times, despite the temptation for them to say "I'm not thirsty" or "I don't need a drink".  I have heard this many times, and have to stand there making unbreakable eye contact with a kid to make sure they have a drink when I ask them to.

The nutrition of players is important to peak performance.  The better they take care of what goes into their body, the sharper they will be on game day.  It is important that kids have the chance to be kids (I wouldn't begrudge anyone the occasional McDonalds), but the timing of these treats should be monitored.

For those after further information, visit our Facebook page or search #PUKperformance for regular updates and links for what players can do to improve their on field performance.