A Simple Pre-Game Nutrition Guide for Parents & Young Players
Ever stood in the kitchen before a game wondering “what should my child eat before soccer?”
You don’t want to give them something that causes a sugar crash. You don’t want to give them something that slows them down, or leave them feeling empty either.
You’re not alone. Getting pre-game nutrition for kids right is very important. It makes a big difference in how your young athlete feels on the field: their energy, focus, confidence, and stamina all rely on being well-fuelled.
This guide gives you a clear, simple breakdown of what kids should eat before a soccer match, when they should eat it, and what foods to avoid. Without the overload.
The Golden Rules of Pre-Game Eating
Timing is Everything
For morning matches, aim to have breakfast about 2 hours before kickoff. This gives your youth athlete’s body enough time to digest the food and convert it into usable energy. If your child gets hungry again closer to game time (up to 1 hour before), a small, light snack is perfectly fine.
For afternoon games, focus on a substantial breakfast and then a lighter “pre-game lunch” around 2 hours before the whistle blows.
Summarised
✔️ 2–3 Hours Before Kickoff → Main Meal
A balanced meal with plenty of carbohydrates.
✔️ 1 Hour Before Kickoff → Light Snack
A small, easy-to-digest top-up if they need it.
✔️ During the Game
Water + very light bites only if necessary.
Carbs Are Your Best Friend
When planning what to eat before a sports game, high carb meals for athletes should be your go-to choice. Carbohydrates are the body’s preferred fuel source during exercise. They’re stored in muscles and quickly converted to energy when your little player sprints down the field or goes for that winning goal.
Best Pre-Game Meals for Kids (2–3 Hours Before)
Choose carb-rich, lower-fat, familiar meals that give sustained energy.
Here are simple, reliable options for good pregame meals.
Tip: Keep it familiar. Game day isn’t the time to introduce new foods.
Pre-Game Breakfast Ideas:
• Oats with Banana
Rolled oats made with milk, topped with sliced banana or berries. It’s high in carbs, gentle on the stomach, and the banana energy boost is perfect for sustained performance.
• Yoghurt & Fruit Bowl
Low-fat yoghurt with chopped fruit and a little granola. Light but energising, provides quick-release energy.
• Homemade Pancakes
Serve with fruit and yoghurt. Kids love them, they’re carb-rich, and you can make them ahead of time.
• Toast with Peanut Butter and Sliced Banana
Serve it with milk for extra protein, calcium and delight. It gives kids balanced carbs and protein. It’s easy to digest, and bananas and energy go hand-in-hand for young athletes.
• Scrambled Eggs with Wholegrain Toast
You can add cheese and tomato for extra vitamins and taste. A piece of the fruit on the side also gives them a sweet treat at the end. This helps provide protein for muscle support along with quality carbs.
• Pasta with a Tomato-based Sauce
A small bowl of pasta with a light, tomato-based sauce and a sprinkle of cheese. Avoid creamy sauces, as they may slow your little athlete down. This is a classic high carb meal for young athletes, easy to digest, and usually familiar comfort food.
• Chicken or Cheese Sandwich
Wholegrain bread with lean chicken, cheese, or peanut butter and jam. It’s portable, customisable, and packed with sustained energy.
• Sushi Rolls
Rice-based sushi with chicken, tuna, or vegetables. Extra points for using brown rice for slow release carbs, but only if your kid is already familiar with it. This is an option that is light yet satisfying. It gives an excellent carb source, and won’t weigh them down.
• Wholemeal Wrap
Filled with cheese, salad, or lean protein. Easy to eat on the go if you’re rushing to the field
Best Pre-Game Snacks for Kids (1 Hour Before)
If kids need a final energy boost, choose a small, simple, carb-based snack:
- Banana
- Rice cakes with honey
- Fruit & grain bar
- Yoghurt pouch
- Crumpet with jam
- Apple slices
Keep snacks light for your child. The goal of what snacks to eat before a game of soccer is energy and nipping any nagging hunger in the bud, not fullness.
What to Avoid Before a Soccer Match
Some foods make kids feel sluggish or uncomfortable during play. These foods are best avoided before a soccer match or another sports game:
Avoid greasy or fatty foods
Chips, burgers, fried food, creamy sauces.
Avoid high-fibre foods right before playing
Beans, heavy cereals, large salads.
Avoid carbonated drinks
Soft drinks or fizzy beverages cause bloating and discomfort.
Avoid new or unfamiliar foods
Stick to what you know won’t upset their stomach.
Avoid excess sweets
These cause energy spikes and crashes.
Don’t Forget Fluids!
Hydration is just as important as food for young players. And it’s something that many people often forget.
Before the Game
- Encourage regular sipping throughout the morning or afternoon.
- Include a drink with their pre-game meal.
During the Game
- Offer small sips of water during breaks or at halftime.
After the Game
Rehydrate within 30 minutes:
- Water
- Milk
- Smoothie
Sports drinks are generally not needed unless it’s a long tournament day in hot weather.
And For The Night Before?
This is something that can easily be overlooked. But a good pre-game meal the evening before can actually make a big difference, especially for those early morning matches. Thankfully, the goal here is surprisingly simple.
A large high-carb meal the night before is great for fuelling up for game day.
Focus on:
- Carbohydrates (to top up energy stores)
- Lean protein
- Lower fat
- Plenty of water
Easy Night-Before Dinners Ideas
- Spaghetti bolognese (lean mince, lots of pasta)
- Chicken stir-fry with rice or noodles
- Homemade pizza on thick base with veggies
- Mild curry with rice
You don’t really need anything fancy here. Just wholesome and satiating food that they are already familiar with.
Simple Match-Day Checklist
A quick guide to make game day easier:
Before the Game
✔️ Carb-rich meal 2–3 hours before
✔️ Light snack 1 hour before if needed
✔️ Drink water regularly
At the Field
✔️ Water bottle filled
✔️ Light halftime bites (orange slices or crackers)
After the Game
✔️ Recovery snack within 30 minutes
✔️ Rest + rehydrate
✔️ Full meal later
Pre-game nutrition doesn’t need to be complicated
With simple timing, a few easy meals, and good hydration, your child will feel ready to play their best and enjoy every moment on the field.
At Soccajoeys, we’re here to support young athletes. Not just in their soccer skills, but in the healthy habits that help them thrive. If you ever have questions about fuelling your child for sport, chat with your coach or speak with an Accredited Sports Dietitian.
With the right fuel and a little preparation, your Soccajoey will be ready to run, kick, smile, and shine on game day!
Growing Through Every Age Milestone with Soccajoeys
Curious about the right moment to introduce your child to new skills, friendships, and confidence-building activities? There’s no need to wait. Soccajoeys offers a supportive environment where children aged 2.5 to 11 can learn, play, and thrive. While soccer is the foundation, the real focus is on nurturing development, teamwork, and a sense of community that stays with them well beyond the field.
Explore these below:
- Mini Soccer (2.3 – 3 years)
- Preschool Programs (3 – 5 years)
- Junior Programs (6 to 8 years)
- Premium Soccer Program (9 to 11 years)
- School Holiday Soccer Program (5 to 12 years, during the holiday season)
