Nutrition & Recovery

Nutrition & Recovery

Training hard is only half the equation. Recovering well is what makes it all stick.

This section keeps things simple: how to fuel your body before and after training, what helps recovery, and how sleep plays a huge role in performance. No complicated rules, just practical habits that help players feel better, train better, and improve faster.

Think of it as giving your body the same attention you give your skills.

NOTE: We have gathered these resources to make them easily accessible but players are encouraged to bring questions about their nutrition / health to their physicians.

Fueling and Re-fueling

Pre-Training

Smart Snacks Before You Train

  • Eat a snack 30–60 minutes before: something with quick carbs for energy and a little protein to hold you through the session.
  • Keep it small and easy to digest. A heavy snack right before training will slow you down and sit badly.
  • Good options: banana + peanut butter, apple slices + almond butter, a granola bar, rice cakes + honey, or a small handful of trail mix.
  • Hydrate all day. Don't wait until you're at the field. Aim for at least 1.5–2 liters before training starts.
  • Avoid anything fried, overly salty, or high in fiber in the hour before. These take longer to digest and can cause cramps.
Go-To Pre-Session Snack Banana + a tablespoon of peanut butter. Fast carbs for energy, a little fat and protein to sustain it. Easy to eat on the way.
Post-Training

Recovery Meals That Work

  • Eat a proper meal within 30–60 minutes of finishing. The recovery window is real and skipping it slows everything down.
  • Prioritize protein to repair muscle and carbs to replenish what you burned. Both matter.
  • Rehydrate. Water is fine for most sessions. If the session was intense and hot, add electrolytes.
  • Your breakfast the morning after matters too. Overnight your body is actively repairing. Give it the fuel to do that job.
Dinner After Training Grilled chicken or salmon with rice and roasted vegetables. Ready in 20 minutes and hits every recovery need: protein, carbs, and micronutrients.
Breakfast the Next Morning Scrambled eggs on whole grain toast with a piece of fruit. High protein, steady carbs, easy to make. Sets you up right for whatever the day brings.
Hydration

Water First. Electrolytes When It Counts.

Dehydration doesn't just make you tired. It directly reduces speed, coordination, and decision-making. Most players show up to training already behind on fluids.

Daily Hydration

How to Stay Hydrated

  • Aim for 2–2.5 liters of water on regular days. On training days, add another 500–750ml on top of that.
  • Start drinking early. Don't wait until you're thirsty. Thirst is a sign you're already mildly dehydrated.
  • Drink consistently throughout the day rather than chugging a large amount right before training. Your body can only absorb so much at once.
  • Check your urine color. Pale yellow means you're well hydrated. Dark yellow or amber means you need more water now.
  • Coffee and soda don't count. Caffeine is a diuretic and can work against hydration.
  • On hot days or after heavy sweating, plain water alone may not be enough. That's when electrolytes come in.
Simple Habit Keep a large water bottle with you all day and finish it before you leave for training. That alone puts you in a much better position than most players.
Electrolytes

When and Why to Use Them

  • Electrolytes: Sodium, potassium, magnesium, and calcium are minerals lost through sweat. Without them, your muscles cramp and your energy drops even if you've had plenty of water.
  • Plain water is fine for sessions under 60 minutes in mild weather. For longer or hotter sessions, electrolytes help you recover fluids more effectively.
  • Signs you may need electrolytes: muscle cramps during or after training, feeling lightheaded despite drinking water, or heavy visible sweat.
  • Good natural sources: a pinch of sea salt in water, coconut water, bananas (potassium), and salty snacks like pretzels post-session.
  • Electrolyte tablets or powder (like Liquid IV or Nuun) are a simple and reliable option. Add one to your water bottle during or after an intense session.
  • Avoid sugary sports drinks as your main hydration source. They often have more sugar than electrolytes and aren't ideal for everyday use.
Post-Session Electrolyte Option A glass of water with a small pinch of salt and a squeeze of lemon. Inexpensive, effective, and ready in 30 seconds. Or grab a coconut water for a natural alternative.
Sleep & Recovery

Why Sleep Is the Most Underrated Part of Training

You can eat perfectly and train hard every day, but if you're not sleeping enough, you're leaving most of your gains on the table. Sleep is when your body actually gets better.

Why It Matters

What Happens When You Sleep

  • Most muscle repair and growth happens during deep sleep, not during the session itself.
  • Human growth hormone is released almost entirely while you sleep. At your age, this is especially powerful.
  • Sleep deprivation slows reaction time as much as being intoxicated. It directly kills your first touch and decision-making.
  • Poor sleep raises cortisol, a stress hormone that breaks down muscle and significantly increases injury risk.
  • Skills and technique practiced during the day get "locked in" overnight during memory consolidation. You literally get better at soccer while you sleep.
The Debt Is Real Three nights of 6 hours instead of 9 is the equivalent of a full lost night of sleep. Your body doesn't fully recover from it in one long sleep. Consistency matters more than catching up.
Practical Tips

How to Sleep Better

  • Work backwards from your wake-up time. If school has you up at 6:30 AM, you need to be asleep (not just in bed) by 9:30–10 PM to get 8–9 hours. Most people underestimate how long it actually takes them to fall asleep after getting into bed.
  • Put your phone on charge in another room before bed. Scrolling in bed is the single biggest reason people end up sleeping 1–2 hours later than they planned. The apps are designed to keep you watching; your sleep isn't their problem.
  • Energy drinks and soda count as caffeine. Anything with caffeine after 2–3 PM, whether it's before training, during gaming, or at practice, is still active in your body at midnight and disrupts deep sleep even if you fall asleep fine.
  • Don't try to catch up by sleeping until noon on weekends. It feels like recovery but it just shifts your body clock later, making Sunday night impossible and Monday brutal. Keep your weekend wake time within an hour of your school schedule.
  • Keep your room cool and dark. 65–68°F is the sweet spot for deep sleep. A fan or cracked window helps if you run warm at night.
  • Your brain naturally wants to sleep and wake later during these years. That's not laziness, it's biology. But since school starts early, protecting your bedtime is the only way to actually get enough hours in.
Simple Wind-Down Phone on charge in another room → 5 minutes of light stretching → 10–15 minutes of reading or calm music → lights out at the same time every night. Do it consistently and your body starts falling asleep faster within a week.