For Youth Soccer Parents: Two Sample High Carbohydrate Menus

For Youth Soccer Parents: Two Sample High Carbohydrate Menus

The latest sports nutrition news from Nancy Clark, MS RD CSSD. 

Soccer players commonly ask me “What should I eat before a tournament like State Cup?” — Here are some actual menu suggestions to help youth soccer players perform at their peak when competition in a youth soccer tournament — and, of course, good luck!


If you are about to embark on some serious back-to-back soccer games, training, or even important try-outs, you want to be sure your muscles are fully fueled.  And you want to start developing good eating habits for peak performance on the soccer field.

This entails a type of  “carbohydrate loading,” similar to what endurance athletes practice before big events. Here are some menu ideas for your soccer teams!

For youth soccer players: Two Sample High Carbohydrate Menu

Soccer Player Menu #1

Soccer Player’s Breakfast

  • Whole Grain cereal like Wheaties
  • Milk, 1% lowfat
  • Bagel,
  • Honey
  • Orange juice

Soccer Player’s Lunch Menu

  • Whole grain bread, 2 slices
  • Peanut butter
  • Jelly
  • Fruit yogurt
  • Pretzels

Soccer Player’s Pre-Play Snack

  • Apple
  • Graham crackers

Soccer Player’s Dinner

  • Chicken breast
  • Rice
  • Broccoli
  • Dinner rolls

Soccer Player’s Desert

  • Sherbert

Soccer Player Menu #2

Soccer Player’s Breakfast

  • Oatmeal
  • Milk
  • Raisins
  • Brown sugar
  • Apple juice

Soccer Player’s Lunch Menu

  • Baguette
  • Lean meat
  • Lettuce, tomato
  • Fruit yogurt
  • Grape juice

Soccer Player’s Pre-Play Snack

  • Fig Newtons
  • Lowfat milk

Soccer Player’s Dinner

  • Spaghetti
  • Tomato sauce  with a little meat
  • Italian bread
  • Salad with lite dressing

Soccer Player’s Desert

  • Fresh fruit

Remember – people should always consult their own personal physician for guidelines. This is only a general recommendation and not applicable for all players.


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