Youth Soccer Nutrition

We are proud to sponsor and be the official grocer for Cal North Soccer! As part of our ongoing effort to provide nutrition education to our communities, our corporate dietitian has provided helpful tips to fuel your best performance on the field.

Quality nutrition specifically geared toward soccer players may up your game! Always make healthy choices that are best for you and individualize food and fluid intake based on your tastes and tolerances.

Macronutrients & Micronutrients

Overall, the typical Western diet contains too much fat and not enough whole grains and quality carbohydrates. Here is a table comparing the average Western macronutrient intake (carbohydrates, fats, and protein) vs. how much of each macronutrient a soccer player is recommended to consume.

	Average Western Diet	Ideal Soccer Players Diet
Carbohydrate	46%	60%
Fat	38%	25%
Protein	16%	15%

And remember, micronutrients or vitamins and minerals are really what help keep your body functioning well and support you getting out and playing hard! Let’s learn more about these essential macronutrients and micronutrients.

Think fresh fruit and vegetables, whole grains such as brown rice and pasta, whole grain breads, potatoes and higher fiber cereals

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Think healthy fats like oily fish such as mackerel and salmon, olive oil, flaxseed, avocados, seeds, nuts, nut butters to get those essential Omega 3 fatty acids.

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Think high quality meats like poultry, fish, pork, lean red meat, eggs, nuts, seeds, nut butters, beans, lentils, dairy products and soy.

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These are essential nutrients that your body needs to help you get out there and play your very best!

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Fueling Performance & Recovery

Soccer is one of the most physically demanding sports. During a ninety-minute game, a player may burn as many as 1,500 to 2,000 calories, depending on the intensity of the game. Vigorous training and competitive games increase energy needs for soccer players.