Author: Brian Torres
Sidekick Soccer Academy Staff Coach
Strength & Conditioning Coordinator – Tabor Academy
ATC, LAT, CSCS, USAW-SPC Certified
M.S. Bridgewater State College (Strength & Conditioning)

BREAKFAST

GOOD!

Eggs
Toast
Whole Grain Cereals
Oatmeal
Low Fat or Fat Free Yogurt
Low Fat or Fat Free Milk (try to avoid flavored milk)
½ water, ½ fruit juice (to minimize sugar intake)
1 serving of fresh fruit
Water to begin proper hydration.  

AVOID

High Sugar Cereals
Quick breakfast items such as Pop-Tarts
Fatty meats such as bacon or sausage
Fast Food Breakfast Sandwiches
Doughnuts
Recovery Sports drinks such as Gatorade

LUNCH

GOOD!

Sandwiches/Wraps
Low Sodium Deli Meats
Cheese
Lettuce
light amount of condiments
Peanut Butter & Jelly Sandwiches
Pasta Salad

AVOID

Fried foods

Pizza
Heavy leftovers

 

SNACKS

GOOD!

Fresh Fruits (Apple slices, banana, cut strawberries, cut melon, etc)
Fresh Veggies (Carrots, Broccoli florets, etc)
Sugar free applesauce
Dried whole grain cereal (cherrios, chex)
Natural Popcorn
Single serve almond bags (be aware of other children with nut allergies)
Nutrient bars (Lara, Cliff)
String Cheese

AVOID

 

Candy
Fruit Snacks
Snack Cakes (Twinkies)
Sugar Added Snacks

DINNER

GOOD!

Lean Protein (Chicken, Fish)
Pasta
Whole Wheat Breads
Salad
Veggies
Long Grain or Brown Rice

AVOID

 

Fatty Red Meat
Hot Dogs
Canned foods (Spaghetti-o's, boxed Mac and Cheese)
Fried Foods

DRINKS

GOOD!

During Lunch
Water
Low Fat Milk
Low Sugar Fruit Juice

During Game
Water! - There is no better drink for your child while at camp then water.  Dehydration can set in quickly and drinking 8-10 ounces of water every 20 minutes will help keep your child healthy and hydrated while playing all day long. 

Sports Drinks – Although these drinks contain electrolytes that will help with keeping your child hydrated they should be consumed in moderation.  They contain large amounts of sugar sometimes as much per serving as a soda.  If you are planning to give your child a Sports Drink keep it to a small serving for later on in the day to avoid the sugar upsetting your child's stomach.

AVOID

 

High Sugar Drinks (Hi-C, Capri Sun)
Soda (including Diet)
Iced Tea
Energy Drinks