US Club
US Youth Soccer
Region IV
Port of Subs
Port of Subs

Nutritional & Hyydration Information

Understanding and providing the nutritional requirements for high performance are essential to your success. A factor that is often overlooked by players and parents. Below is a guideline of what is required to perform to the peak of your ability:



This is key !! It replaces the carbohydrate which the brain uses overnight. It gives the body some fuel for the next practice session. You should aim for a mixture of carbohydrate and protein in your meal.

  • Fruit
  • Oatmeal
  • Whole meal/Granary Toast
  • Bagels/Muffins
  • Scrambled/Boiled Eggs
  • Omelet
  • Ham
  • Low Fat Yoghurt
  • Cereal
  • Skimmed Milk
  • Fresh Fruit Juice
  • Smoothies
  • Still water


  • Fried Eggs
  • Croissant/Pastries
  • Sausages
  • Sugary Cereals

Pre-Match Meal

The aim of this meal is simply to top up your body’s store of energy. This meal should typically be eaten 3 hours prior to kick-off. The emphasis is low GI carbohydrates, and low fat. Please strive to ensure that you eat what is required of you to perform.

  • Chilled Melon/Oranges
  • Wholegrain Toast/Bagel
  • Whole meal Pasta/Rice
  • Bran Flakes
  • Low Fat Yoghurt
  • Chicken or Fish
  • Scrambled Egg/Omelet
  • Still Water
  • Skimmed Milk


  • Red Meat
  • Potatoes
  • White Pasta

Another factor is hydrating your body. With temperatures in the 100f+ and the sun shining down on you as you stand in goal, a lot of fluid is lost, whether you know it or not. Here is a brief outline on how to combat this:



Always replace the fluid that you have lost to minimize and prevent dehydration. Replace carbohydrate used during practices and games, and replace the sodium lost through sweating.

  • Water/Gatorade/Powerade

Weigh yourself pre-practice/game, then after practice/game. For every 0.246lbs lost, you need to drink 50 fluid ounces (1.5 liters).


Some helpful tips to stay hydrated:

*Start increasing you fluid intake 3 to 4 days prior to competition. This should consist primarily of natural fruit juices, water and mild sports drinks.  Drinks should contain sodium and about 6-8% glucose or sucrose. Avoid beverages containing carbonation, caffeine and alcohol.

*Drink 2 1/2 cups of fluid 2 hours before competition, drink 1 1/2 cups of fluid 15 minutes before the game, then a cup of fluid every 15-20 minutes during the game.


Travel/Game Considerations:

Whether you are in the car, or on a plane, or in a roadside restaurant, make sure that the food you consume is familiar and well prepared. Obviously, if you get sick from eating something you weren’t sure about, then you won’t be able to perform to your ability. An easy way to stay safe and ready for games is to have a low sugar breakfast, a high carbohydrate lunch and a moderate protein dinner. Always make sure that you carry your own water/fluid bottle with you at all times, that you have a supply of Gatorade/Powerade to replenish you when needed, and that you have high carbohydrate snacks at a ready.



Preperation is key for you to perform, don’t overlook it!