Food is Fuel

As a parent, you are the goal keeper to your child’s nutrition. More likely than not, you are responsible for the food that enters the home, and a majority of the food that the athlete is eating outside the home. You have incredible influence over what your athlete eats, and your athlete should not necessarily be following your nutritional plan whether it’s keto, plant based or low carbohydrate.

The fuel your athlete needs to perform and grow well is important, and poor nutrition can make a great athlete average. 

What is a quality, healthy meal or snack for an athlete?

Well, it doesn’t have to be excessively “clean,” and can include foods they enjoy!

Keep it simple by offering a variety of nutritious, wholesome, minimally processed and minimally packaged food which is free from added sugars, dyes and preservatives. Just as vital, teach your athlete to recognize these foods as well! 

If you or your athlete needs to

“Google” the name of an ingredient, it’s a good opportunity to teach them about quality ingredients and help them select a more wholesome, nutrient dense option. 

Each meal or snack should contain at least four or five of the main food groups. 

These include: 

• Protein

• Whole grains

• Dairy

• Fruit & Vegetables

• Fat

This will ensure a wide variety of nutrients are eaten, especially protein and carbohydrates, which keep the athlete fueled for exercise, recovery and growth needs.

Some examples of foods that can be found within the food groups:

• Protein: Beef, chicken or other poultry, pork, eggs, beans, fish, tofu, nuts and nut butters

• Dairy or non-dairy substitute: Milk, yogurt, cheese, cottage cheese, nutmilks, oat milk or soymilk 

• Vegetable: Starchy veggies (potato, corn, peas) or non-starchy ones (broccoli, green beans, lettuce); these can be in the form of fresh or frozen

• Fruit: Any type; fresh or frozen

• Grains: Pasta, rice, quinoa, oats, bread, muffins, bagels, crackers, pretzels, popcorn

• Healthy Fats: olive oil, coconut oil, butter, ghee, avocado; *nuts, *seeds, and *nut butters (*these are also considered a source of protein)

Put these food groups together to create a nutritious and balanced meal. Once an athlete begins to help design their own meals they can take ownership for planning and preparation.

Here are some quick examples:

Chicken breast, baked potato with butter, broccoli, strawberries, glass of milk 

Spaghetti, meatballs with tomato sauce, freshly grated parmesan cheese, salad, grapes

Tortilla filled with black beans, rice, lettuce, tomatoes, shredded cheese, and avocado

The base of a meal should be protein because it’s satiating and essential for the healing of muscle tissue and growth. Then consider options for adding grains and veggies. Finally, add dairy and fruit to round out the meal. Engage your athlete in the process, rather than ask your child what they want to eat, offer choices from the above and have them suggest ideas for combinations! 

Quality snack options are just as vital as balanced meals, and you can empower your athlete to prepare these snacks on their own. 

Some examples of pre and post practice snacks include: 

• Strawberries + Granola + Yogurt 

• Carrots + Pita Chip+ Hummus

• Crackers + Cheese 

• Banana + Peanut Butter

• Guacamole + Tortilla chips 

• Nuts + Dried Fruit

Food is fuel for the athlete and should be viewed that way. Educating your child on the importance of quality nutrition and the role food plays in performance can positively influence their food choices during the soccer season, and beyond!

With gratitude and in good health,

Amirra Besh

Nutrition Coach
Evolve Health & Nutrition
“Empowering individuals to evolve simple daily habits for sustainable health”