When it comes to good soccer snacks you have to think healthy. Some people don’t like the taste of certain foods, but performance should be the overall goal. Although, I’m not eating some of those bars or protein shakes that taste terrible, like my sister-in-law eats:). My favorites have to be what’s easy, healthy and taste good. In addition, some foods have amazing flavor, but don’t do the job when packing or on the road.
“The better you eat, the better you’ll play.”
Bananas
Don’t reinvent the wheel…
Bananas are the one thing you’ll see pro players worldwide eating before, during and after matches.
Another cool thing about bananas is they are easy travel with and eat.
Some fruits are messy, take a long time to prepare or go bad if not cold. Therefore, a lot of what you eat might depend on if you’re at the house, in the car or at the fields.
Besides helping with muscle cramps, Livestrong → lists 10 benefits bananas offer. Very encouraging to read. I didn’t know they are so heart healthy.
Granola or protein bars
At home I eat granola some mornings mixed with vanilla yogurt and fruit.
When packing or traveling, granola bars are the easiest of the soccer snacks. You can just leave a few in your bag or car.
There are different flavors and textures to help you find what you prefer.
Most of the time the pro teams I was on would have something name brand like Nature Valley. Something recognizable and easy to get & travel with.
You can go more healthy and get RX Bars (protein bars)
Boiled egg
During my time playing pro, some of the clubs would have breakfast for before training.
Boiled eggs were also on the table with salt packs…
Fruits, like pineapple, melon, bananas were other options.
If you have to travel and pack something, a boiled egg can be shelled and put into a plastic bag. Or you can just take the egg in it’s shell and crack before eating.
Things to avoid pre game
What you don’t want is to end up sick to your stomach from eating the wrong foods.
- High fat protein sources like fish or pork.
- Processed sugar
- Seasonings or spices that can mess up your stomach
- Fiber rich foods
- Fried anything
- Certain fruits that can run through your system too fast. Prunes for example. Find out what your stomach can take, but don’t experiment before games or practice. Try it on days you don’t have soccer.
“Take care of your body, it’s the only one you get.”
Other good soccer snacks
One thing that my family has started doing more is eating dried fruit… There are some that taste sour, while others are great! These mango slices from Trader Joe’s are awesome!
- Peanut butter protein balls – blog post
- Pretzels
- Dried fruit
- Fresh fruits: pineapple, grapes, apple, berries, dates, watermelon, bananas, oranges
- A bite or two of peanut butter
- Almonds, peanuts, cashews…
- Beef jerky
- Yogurt (I don’t like original, so usually get vanilla)
- Cottage cheese
Besides the yogurt and cottage cheese most of this can pack very easy.
Timing is important. When your stuck out on the road traveling and all there is to eat is gas station food, it’s very important to choose the right foods. Healthy nuts are usually a decent choice in this situation.
Packing your own snacks is smart. If you can think ahead and plan, not only is it healthy, but keeps money in your pocket.
Do you like chocolate?
Then you need this healthy, but tasty chocolate muffin recipe. Quick and easy to make!
When soccer players should eat snacks
The two most important times for athletes is pre and post game/training…
- Before games or practice eat a snack 1.5 to 2 hours before you play.
- After playing try to take at least 1 bite of something within 30 minutes from when you finished… Your body needs the carbohydrates. Even if it’s at least some sports drink. This dried pineapple is awesome!
For players who have early practice right after school, you might want to have something in your bag to eat 1.5 – 2 hours before playing. That might mean before you get out of school or right as.
Last, eating healthy is a lifestyle. Therefore, we should eat good snacks on the regular, not just for soccer performance.
Benefits to healthy snacks
Helps you recover after exercise ↓
When eating good foods after you work out it helps maintain your energy and metabolism. Not only do your muscles repair faster, but you will perform better the next day.
Lessens unhealthy eating ↓
When you eat right it makes you feel better physically and mentally. Therefore, you tend to say no to the bad foods more often.
You will maintain energy throughout the day ↓
Times when you’re at school or work for hours it’s important to have a good snack to help with focus. Even if it’s just a slice or two of an apple… Just enough for a boost.
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