Fueling for Success: Snack Edition

Keeping our athletes properly fueled is a key to their success!

Our favorite soccer snacks are fresh fruits and veggies! However, we realize that not everyone has time to cut up fresh fruit before kickoff. If running short on time, most grocery stores offer a ton of pre-cut fruit and veggies that are easy to grab on the way to the field! Here are other great suggestions of snacks: 

  • Fresh fruit (oranges, pears, apples, bananas, seedless grapes, watermelon, cantaloupe, mango, pineapple, kiwi, plums, or berries such as strawberries and raspberries) Bonus: These contain water and natural sugars, helping with hydration and energy!
  • Raw vegetables (carrots, cucumbers or snap peas are easy) with hummus
  • Granola bars (check the added sugars!)
  • Whole grain crackers
  • All-natural fruit bars

Snack time is an important element of youth soccer. Snacks can be used to motivate our young players and help bring out the best on the field. Our snack choices should focus on hydrating and fueling our players. This means avoiding snacks with artificial coloring or ingredients and added sugars!

It’s important to make sure our athletes eat about three hours before they’re on the field to make sure they have a solid tank of fuel to allow them to reach their full potential! A high carbohydrate meal with moderate protein will give them the energy to make it through their game. If they eat less than 3 hours before a game or practice, serve a lighter meal or snack that includes easy-to-digest carbohydrate-containing foods, such as fruit, fruit or vegetable juice, crackers, or bread.