Fueling Greatness: What Should a 13 Year Old Soccer Player Eat?

December 1, 2025 •

3 min read

According to sports nutritionists, active teenagers require significantly more calories and specific nutrients than their non-athletic peers. This guide breaks down exactly what should a 13 year old soccer player eat to support their demanding schedule of training, games, and rapid growth.

Quick Summary

A proper nutrition plan for a 13-year-old soccer player focuses on balanced macronutrients, strategic meal timing, and adequate hydration. Key areas include carb-loading for energy, protein for muscle repair, healthy fats, and proper fueling around workouts to optimize performance and recovery.

Key Points

Balanced Macronutrients: A 13 year old soccer player needs a diet rich in complex carbohydrates for energy, lean protein for muscle growth and repair, and healthy fats for sustained energy and development.
Strategic Meal Timing: Fueling should be timed strategically around training and games, with a larger carb-focused meal 2-3 hours prior and a smaller, easy-to-digest snack closer to activity.
Crucial Recovery Nutrition: The 30-minute window after intense exercise is vital for recovery, and a mix of protein and carbs (like chocolate milk) helps replenish energy and repair muscles.
Prioritize Hydration: Consistent hydration is key, and young athletes should drink water throughout the day, not just when thirsty. Sports drinks can be useful for longer, more intense play.
Focus on Whole Foods: Emphasize whole grains, fruits, vegetables, and lean proteins, while limiting processed foods and sugary drinks that offer minimal nutritional value.
Support Healthy Growth: The right nutrition provides essential vitamins and minerals like iron, calcium, and Vitamin D, which are crucial during a period of rapid growth.

The Foundation: Macronutrients for Young Athletes

For a 13-year-old soccer player, a balanced diet isn't just about eating healthy; it's about consuming the right nutrients in the right proportions to support high-energy activities and rapid growth. This means paying close attention to carbohydrates, proteins, and healthy fats.

Carbohydrates: The Primary Fuel Source

As the body's main energy source, carbohydrates are crucial for a soccer player's endurance. They are stored in the muscles as glycogen and used during intense, prolonged exercise like a 90-minute soccer game. Opt for complex carbs that provide sustained energy over time.

Whole grain pasta and bread
Brown rice
Oatmeal
Sweet potatoes
Fruits and vegetables

Protein: Muscle Repair and Growth

At 13, a player is in a key developmental stage, and protein is essential for building and repairing muscle tissue damaged during training and matches. Protein intake should be distributed throughout the day, not just consumed in one large meal.

Lean chicken and turkey
Fish (like salmon, which also contains healthy fats)
Eggs and low-fat dairy
Beans, lentils, and nuts

Healthy Fats: Long-Term Energy and Brain Function

Healthy fats provide a concentrated source of energy for endurance and help with hormone production and vitamin absorption. Sources should be healthy and consumed in moderation.

Avocados
Nuts and seeds
Olive oil
Fatty fish like salmon and mackerel

Strategic Meal and Snack Timing

Timing is just as important as what's on the plate. Eating at the right times ensures energy levels are optimized for performance and recovery.

Pre-Game/Practice (2-3 hours before): A balanced meal focused on complex carbs and moderate protein. This gives the body enough time to digest and convert the food into usable energy without feeling heavy or sluggish.

Pre-Game/Practice (30-60 minutes before): A small, easily digestible carbohydrate snack for a quick energy boost. Minimal fat and protein at this stage.

Post-Game/Practice (within 30 minutes): The 'recovery window' is critical for replenishing glycogen stores and repairing muscles. A mix of carbohydrates and protein is ideal.

Comparison of Pre-Game Meal Options


Meal Type	Example	Carbohydrates	Protein	Fat	Digestion Time	Best For
Optimal	Whole-grain pasta with lean chicken breast	High	Moderate	Low	2-3 Hours	Maximizing energy stores before a match
Quick Energy	Banana with a tablespoon of peanut butter	High (Simple)	Low	Low	30-60 Mins	Quick boost before or during half-time
Poor Choice	Fried chicken and fries	Low	High	High	Very Long	Causes sluggishness and digestive issues during play
Recovery Snack	Chocolate milk	High (Simple)	Moderate	Low	30 Mins	Replenishing glycogen and kickstarting muscle repair

Hydration is Non-Negotiable

Dehydration can significantly impair a soccer player's performance. Young athletes need to drink water consistently throughout the day, not just when they feel thirsty. For matches over 60 minutes, especially in heat, a sports drink can be beneficial for replenishing electrolytes and carbohydrates.

Before: 15-20 ounces of water 2-3 hours before training or a game.
During: 5-9 ounces of water every 15-20 minutes of play.
After: Drink plenty of water to replace fluids lost through sweat.

Sample Daily Meal Plan

Breakfast: Oatmeal with berries and a handful of almonds, or scrambled eggs with whole-grain toast.
Snack 1 (Mid-morning): Greek yogurt with granola.
Lunch: Turkey sandwich on whole-grain bread with lettuce, tomato, and a side of carrot sticks.
Snack 2 (Pre-practice): Banana and a small handful of pretzels.
Dinner: Baked salmon with sweet potatoes and roasted broccoli.
Snack 3 (Post-practice): Chocolate milk or a smoothie with whey protein.

Conclusion: A Lifestyle of Smart Fueling

Ultimately, knowing what should a 13 year old soccer player eat is about establishing a lifestyle of smart fueling. It's a combination of consistent hydration, a diet rich in complex carbohydrates and lean protein, and strategic timing of meals and snacks. By prioritizing these nutritional habits, young athletes can enhance their on-field performance, accelerate recovery, and support healthy growth and development. This foundation sets them up for success not only in soccer but in their overall health journey.

For more detailed guidance, consider consulting with a registered dietitian or a sports nutritionist who can create a personalized plan. Source: Nemours KidsHealth

Frequently Asked Questions

A 13-year-old male soccer player may need between 2,600 and 3,200 calories per day, while an active female may need 2,200 to 2,400 calories. This can vary based on their specific activity level, so consulting a sports nutritionist is recommended.

Good pre-game snacks, consumed 30-60 minutes before a match, include a banana, a granola bar, crackers, or a small handful of pretzels. These provide easily digestible carbohydrates for quick energy without causing stomach upset.

Protein is essential for a young soccer player because it repairs and rebuilds the muscle fibers that are stressed and torn during practice and games. Since they are also growing, protein provides the building blocks for new muscle tissue and helps strengthen ligaments and tendons.

No, it is not recommended for a 13-year-old to drink energy drinks. They contain high levels of sugar and caffeine, which can lead to negative side effects like crashes in energy, jitters, and sleep disruption. Water or sports drinks designed for athletes are better hydration choices.

The ideal post-game recovery snack, consumed within 30 minutes of finishing, is a combination of carbohydrates and protein. A popular and effective option is chocolate milk, but a turkey sandwich or Greek yogurt with fruit also works well.

Involve them in meal planning and preparation to give them a sense of control. Introduce new foods gradually alongside familiar favorites. Making mealtime a positive experience and setting a good example can also help them adopt healthier eating habits.

During a game, a 13-year-old should drink between 5 to 9 ounces of water every 15-20 minutes. Overall, consistent hydration throughout the day is most important, and they should drink well before feeling thirsty.