Youth Inc. Recommends: Five Great Resources on What to Eat and When for Soccer Performance and Recovery

From pre-game meals to post-practice snacks, what athletes eat — and when — plays a major role in how they perform, recover, and feel. Nutrition doesn’t need to be complicated, but it does need to be intentional. 

These five resources break down fueling strategies for soccer players at every level. Whether you're training hard, recovering from injury, or just trying to keep energy steady through a long tournament weekend, this list will help. 

Here are five great resources on what to eat and when: 

The 3’s: 3 Macronutrients Every 3 Hours

What it is: Amy Dirks explains the “3-3 Rule” — healthy carbs, lean proteins, and fats every three hours — to help athletes fuel smart. 

Why we like it: It’s easy to remember and easy to apply. This is a great foundational concept for athletes and parents who want structure without counting every calorie. 

How to Reach Peak Performance

What it is: Two top sports dietitians, Bob Seebohar and Tavis Piattolly, share advanced fueling strategies for soccer athletes aiming to play their best. 

Why we like it: They go beyond what to eat — and get into how to align your nutrition with performance goals. Great for serious athletes or families looking to level up. 

Nutrition Guidelines for Elite Level Soccer Players

What it is: A downloadable guide packed with visual tools, timing charts, and performance-boosting tips for student-athletes. 

Why we like it: This is the gold-standard playbook for fueling elite soccer players — super useful for teens managing high training loads. 

A Day of Fueling for Female Soccer Players

What it is: A relatable, real-life breakdown of what a full day of eating looks like for a female soccer player — from breakfast to bedtime. 

Why we like it: No fluff, just helpful ideas that take the guesswork out of nutrition. The tone is light and accessible, but the information is on point. 

Eating for Recovery From Injuries

What it is: A thoughtful article on how specific foods can reduce inflammation and accelerate healing. 

Why we like it: Nutrition during recovery is often overlooked. This piece makes the case for why eating well is one of the most powerful tools in your comeback plan.