Fueling a pre-teen athlete on match day and recovery

[Guest]

I need advice on fueling my pre-teen athlete. They play most of the game
and often stick around after practice for extra training. I'm looking
for snacks or drinks that can:

1. Keep their energy up during games

2. Help with muscle recovery afterward

I've tried offering fruit, but it wasn't a hit. They love Prime
Hydration, but I'm not sold on it (too much vitamin B and sugar). Any
ideas for alternatives that a kid would actually enjoy? Bonus points if
it's healthier than sports drinks!

[Guest]

At that age, find something they will eat that's calorie dense and pretty healthy. For after game/ training, I will usually keep a fairlife chocolate milk protein drink. Costco sells them by the case. for halftime of games or breaks in training, we try and keep an applesauce squeeze pouch or one of the protein squeeze pouches. Something he can smash quickly and get back to it.

[Guest]

At that age, find something they will eat that's calorie dense and pretty healthy. For after game/ training, I will usually keep a fairlife chocolate milk protein drink. Costco sells them by the case. for halftime of games or breaks in training, we try and keep an applesauce squeeze pouch or one of the protein squeeze pouches. Something he can smash quickly and get back to it.

Thank you! Did not even think about a milk protein drink. Love that idea and the squeeze pouches.

[Guest]

Instagram is full of sport nutritionists accounts, including the ones for kids. Overall rule is: carb snack plus fruit (IG pretzels plus apple or banana) 30-60 minutes before practice, and something with protein ( eg chocolate milk (or plain yogurt) with fruit or crackers just after practice. And he/she should not skip full meals aka breakfast lunch and dinner. We always have stash of non-perishable things in the car (nuts, crackers, pretzels, fruit pouches, protein drink, fruit leather candies, jerky and Gatorade). In cold season just teach them sip water during the day. In summer heat and any tournaments rush - we just give anything we can get quickly, Gatorade or add IV hydration packs from Costco. Yes, Gatorade and others are having bunch of sugar. But if I do not have anything healthier I just choose Gatorade over dehydration side effects. For fancy options ( aka almonds mom recommendation - add to
their pure water bottle natural organic not treated Celtic salt with lemon/mint ). Do not fall after advices to give them Red Bull or other energy/caffeine drinks before games. You will “burn” their cardiovascular system prematurely.

Have question about your child workload. They have 1,5 hrs of club practice and you add smth immediately after, right? What type of training? Stretching? Strength and conditioning? Speed training? Another soccer training?

[Guest]

I love the advice/expertise ideas from Jaime Cooper, Soccer Nutritionist. This has really impacted how we approach fueling and the enjoyment of food at our house. My son is 13, and this approach has really worked for him in ensuring enough energy, muscle development etc. and, has been workable for a busy family.

www.thesoccernutritionist.com

[Guest]

Joining the larger posts here, for before/during carb snacks we ended up using the Honey Stinger chews. After the game, is depending where we are, we might get a normal meal or a protein snack/shake.

[Guest]

The micro details vary across kids, but we always focus on having a solid base of good nutrition day in and day out. I.E. we cook at home from scratch for most meals, limited processed foods, etc. The match/practice times do require some creativity, but depending what your kid likes, try to stay as close to 'real' food as possible, as often as possible. Otherwise, it's all just the details of what you like.