The Ultimate Diet Plan For Youth Soccer Players

This is the ultimate diet plan for youth soccer players. I want to help you supply your body with the right nutrients to improve your performance on the field. In this post, you will learn:

  • The nutrients you need for the physical demands of soccer
  • The role of carbohydrates, protein, and fat in a youth soccer player’s diet, and how you can balance them appropriately to improve performance
  • The importance of vitamins and minerals for youth soccer players, and which foods are the best sources of these nutrients

And lots more. Let’s dive right in.

Understanding The Unique Nutritional Needs Of Youth Soccer Players

Youth soccer players have specific nutritional needs that are different from those of other athletes or sedentary individuals. For you to perform at your best, you must consume a diet that provides enough energy, essential nutrients, and hydration.

A balanced diet for a young athlete should contain about 55-60% of carbohydrates, 12-15% of protein, and 25-30% of healthy fats.

The physical demands of soccer are primarily aerobic, meaning they require sustained energy production from the body’s cardiovascular and respiratory systems.

During a soccer match, players can run up to 10 kilometers, sprint up to 1,500 meters, and change direction up to 700 times. All of this running puts a significant strain on the body and requires a substantial amount of energy.

And for you to meet the energy demands of soccer, you need to consume an adequate amount of carbohydrates, which are the body’s preferred source of power during exercise. However, choose carbohydrates that are low in fat and high in fiber to provide sustained energy throughout the game.

In addition to carbohydrates, soccer players also need to consume enough protein to support muscle growth and repair as protein is essential for building and repairing muscle tissue, which is important for soccer players who engage in high-intensity exercise that can cause muscle damage.

Finally, hydration is essential for young soccer players to maintain proper body temperature and prevent dehydration during long matches or training sessions.

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In this section, you will learn how to balance carbohydrates, protein, and fat to improve your performance on the field.

Macronutrients, including carbohydrates, protein, and fat, play a crucial role in improving a youth soccer player’s body performance. These three macronutrients provide energy, support muscle growth and repair, and aid in recovery after intense exercise.

However, it’s essential to balance these macronutrients appropriately to ensure that young soccer players are getting the right nutrients in the right amounts.

1. Carbohydrates

Carbohydrates are the primary source of energy for soccer players, as they provide the necessary fuel to sustain physical activity.

Young athletes should consume 6 to 10 grams of carbohydrates per kilogram of body weight per day. Though, not all carbohydrates are created equal.

carbohydrates found in whole grains, fruits, and vegetables, provide sustained energy throughout the day, while simple carbohydrates, found in processed foods and sugary snacks, can lead to quick energy spikes and crashes.

Young soccer players need to consume a balance of both types of carbohydrates to maintain energy levels and avoid fatigue.

2. Protein

Protein is essential for muscle growth and repair, making it an important nutrient for youth soccer players. You need to consume protein throughout the day, as opposed to in one large meal, to ensure that the body is receiving a steady supply of nutrients to support muscle growth and repair.

3. Fat

Fat provides energy, supports cell growth, and aids in the absorption of vitamins and minerals. Young soccer players need to focus on consuming healthy fats, such as nuts, seeds, avocados, and fish while avoiding saturated and trans fats found in processed foods and fried foods.


In this section, you will learn the right vitamins, and minerals you need for good performance.

Macronutrients like carbohydrates, protein, and fat are crucial for powering youth soccer players’ bodies, plus, micronutrients like vitamins and minerals are also essential for optimal performance. These nutrients play a big role in the body from energy production to immune function.

1. Vitamins

Vitamins help in various bodily functions, including energy production, immune function, and bone health. Some of the most important vitamins for young soccer players include:

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  • Vitamin A: important for vision, immune function, and skin health; found in sweet potatoes, carrots, spinach, and other dark leafy greens.
  • Vitamin C: important for immune function and antioxidant protection; found in citrus fruits, berries, and peppers.
  • Vitamin D: important for bone health and immune function; obtained through sun exposure and fortified foods like milk and cereal.
  • B vitamins: a group of vitamins that play a critical role in energy production and metabolism; found in whole grains, lean meats, and leafy greens.

2. Minerals

Minerals are inorganic compounds that play essential roles in various bodily functions, including bone health, nerve function, and muscle contraction. Some of the most important minerals for young soccer players include:

  • Calcium: important for bone health and muscle contraction; found in dairy products, leafy greens, and fortified foods like tofu and orange juice.
  • Iron: important for energy production and oxygen transport; found in lean meats, beans, and leafy greens.
  • Zinc: important for immune function and wound healing; found in seafood, lean meats, and whole grains.
  • Magnesium: important for muscle contraction and energy production; found in nuts, seeds, and leafy greens.

However, young soccer players need to eat food that includes different fruits, vegetables, whole grains, lean proteins, and healthy fats. Though, it can be challenging to get enough of some nutrients through diet alone.


In this section, you will learn:

  • How much water do you need as a young soccer player
  • Signs of Dehydration
  • Hydrating Foods and Beverages

Be with me.

How Much Water Do Young Soccer Players Need?

As a general rule, young soccer players should drink at least 8-10 cups of water per day, and even more on days when they have a game or intense training session.

During games and training sessions, young soccer players should aim to drink at least 4-6 ounces of water every 15-20 minutes. This can help replace fluids lost through sweating and prevent dehydration.

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Signs of Dehydration

Young soccer players and their coaches need to be aware of the signs of dehydration, which can include:

  • Thirst
  • Dry mouth and throat
  • Headache
  • Fatigue
  • Dizziness or lightheadedness
  • Dark yellow urine

If a young soccer player experiences any of these symptoms, they should take a break, drink water, and rest until they feel better.

Hydrating Foods And Beverages

In addition to drinking water, young soccer players can also stay hydrated by consuming foods and beverages that contain high amounts of water. Some good options include:

  • Fruits and vegetables, such as watermelon, oranges, cucumbers, and celery
  • Soups and broths
  • Sports drinks that contain electrolytes like sodium and potassium
  • Even some beverages can lead to dehydration, including sugary drinks like soda and energy drinks.

The Best Foods For Youth Soccer Players

As a youth soccer player, you need to power your body with the right nutrients to perform at your best on the field. The following foods are great choices to include in your diet:

  • Whole grains: Whole grain bread, pasta, and rice are excellent sources of carbohydrates, which provide energy for your muscles during games and practices. Make sure to choose whole grain options, as they are higher in fiber and more nutritious than their refined counterparts.
  • Lean protein: Chicken, turkey, fish, beans, and lentils are all great sources of protein, which is essential for building and repairing muscle tissue. Include a source of lean protein in each of your meals.

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  • Dairy or dairy alternatives: Milk, cheese, and yogurt are great sources of calcium and vitamin D, which are essential for strong bones. If you are lactose intolerant or follow a vegan diet, choose fortified alternatives like soy milk or almond milk.
  • Healthy fats: Fats are important for overall health and provide long-lasting energy. Choose healthy fats like those found in avocados, nuts, seeds, and fatty fish like salmon.


Your diet needs to be balanced if you tend to perform at your best on the field. However, focus on macronutrients and micronutrients, and stay hydrated to boost your performance on the field.