⚽ Soccer Academy Nutrition Guide
Pre-Training Meal
Fuel up 3–4 hrs before with carbs + protein + light fats; or grab a quick snack 30–60 mins before.
Carbs
- Brown rice, quinoa, whole-grain pasta
- Oatmeal, sweet potatoes, fruit (bananas, berries)
Protein
- Chicken, turkey, lean beef, eggs
- Greek yogurt, beans, low-fat milk
Healthy Fats
- Avocado, nuts, seeds, olive oil
Hydration
- Water or sports drink 2–3 hrs before
Sample Ideas
- Grilled chicken + brown rice + steamed veggies
- Whole-grain pasta + marinara + ground turkey
- Banana & peanut butter; granola bar; pretzels
Post-Training Meal
Recover within 30–60 mins by refilling glycogen, rebuilding muscle, and rehydrating.
Carbs
- Rice, potatoes, whole-grain bread
- Fruit, cereals
Protein
- Chicken, fish, lean beef
- Yogurt, tofu, protein shake
Healthy Fats
- Nuts, seeds, olive oil, salmon
Hydration
- Water + coconut water or sports drink
Sample Ideas
- Grilled salmon + quinoa + steamed veggies
- Turkey-spinach-avocado wrap
- Smoothie: yogurt, banana, berries & protein powder
Hydration Strategy
- Before: 16–20 oz 2–3 hrs prior, +8 oz 20 mins prior
- During: 4–8 oz every 15–20 mins
- After: 16–24 oz per lb lost
General Guidelines
- Carbs: 60–70% of total calories
- Protein: 15–20%, lean sources
- Fats: 20–30%, focus on healthy fats
- Eat plenty of fruits & vegetables
- Avoid junk food, sugary drinks around training