Athlete Nutrition Guide — SC Wave Training Hub

🍽 The Athlete's Plate

Every meal should be built around these four zones. The plate shifts slightly by age and training load — but the foundation never changes.

Build Every Meal Here

Carbohydrates — 45% of the plate

Your primary fuel for high-intensity training. Complex carbs give sustained energy — not a crash. Rice, pasta, sweet potato, oats, whole grain bread.

Protein — 25% of the plate

Rebuilds muscle after training. Aim for 1.4–1.7g per kg of body weight daily. Chicken, turkey, eggs, fish, Greek yogurt, legumes.

Vegetables & Fruit — 20% of the plate

Micronutrients, antioxidants, and fiber for recovery and immune function. The more color, the better. Broccoli, spinach, peppers, berries, bananas.

Healthy Fats — on the side

Support brain function, joint health, and hormone balance. Avocado, olive oil, nuts, seeds, salmon. Don't skip fats — just choose the right ones.

💧 Water is not optional.

Drink water with every meal and throughout the day. If you're thirsty during training, you're already behind.

📊 Age-Specific Caloric Needs

Calorie needs shown are for training days. On rest days, reduce by 200–400 kcal and scale back carbohydrates. Tier 1 players (4x/week) should target the higher end of each range.

U13 · Ages 12–13

2,400–2,800
kcal / training day

⚽ On-Season: 2,600–2,800 🏠 Off-Season: 2,000–2,400

Carbs

55%

Protein

18%

Fats

27%

Carbs: 6–8g per kg body weight/day (8–10g on intense days)
Protein: 1.2–1.4g per kg body weight
Bodies are still developing rapidly — don't skip meals or restrict calories. Growth is fuel-dependent.

Pre-Training Snack Ideas

Banana + PB Rice cakes Toast + honey Granola bar Apple slices

Post-Training Recovery

Chocolate milk Greek yogurt Chicken + rice Eggs + toast

U14–U15 · Ages 14–15

2,800–3,400
kcal / training day

⚽ On-Season: 3,000–3,400 🏠 Off-Season: 2,400–2,800

Carbs

57%

Protein

18%

Fats

25%

Carbs: 6–8g per kg body weight/day (8–10g during heavy weeks)
Protein: 1.4–1.6g per kg body weight
Peak growth phase — iron and calcium are critical. Red meat 2x/week. Dairy or fortified alternatives daily.

Pre-Training Snack Ideas

Oatmeal + berries Bagel + eggs Pasta salad Fruit + yogurt

Post-Training Recovery

Protein shake Salmon + rice Turkey wrap Eggs + potato

U16–U19 · Ages 16–18

3,200–4,000
kcal / training day

⚽ On-Season: 3,500–4,000 🏠 Off-Season: 2,800–3,200

Carbs

58%

Protein

20%

Fats

22%

Carbs: 7–10g per kg body weight/day (on-season, Tier 1)
Protein: 1.5–1.7g per kg body weight
Near-adult demands. Meal timing and consistency now matter as much as the food itself. Sleep is part of recovery.

Pre-Training Meal Ideas

Chicken + rice + veg Pasta + lean sauce Burrito bowl Smoothie bowl

Post-Training Recovery

Protein shake + banana Steak + sweet potato Tuna + pasta 3 eggs + toast

📅 On-Season vs. Off-Season Nutrition

MLS NEXT runs year-round, but training intensity shifts. Adjust your plate — not your discipline.

⚽

On-Season

Aug – June · High Intensity Phase

Carbohydrates are king — fuel every session with rice, pasta, or potatoes
Eat within 30 minutes of finishing training — protein + carb combo is critical
Pre-game meal 3 hours before kickoff: high-carb, moderate protein, low fat & fiber
Hydrate aggressively on match days — start the night before
Never skip breakfast on training or game days
Iron-rich foods twice per week (red meat, spinach) to support endurance
Creatine only for ages 16+ and only if approved by a sports dietitian

💡 Tier 1 players (4x/week): Add a 200–300 kcal snack between sessions if training twice in one day or on back-to-back days.

🏠

Off-Season

Recovery & Base-Building Phase

Reduce total calories by 200–400 kcal — match your food to your output
Keep protein high to maintain and build lean muscle during gym work
Reduce carbs slightly on rest days — no training means no need to top off glycogen
Focus on micronutrient-dense foods: colorful vegetables, omega-3 rich fish
Prioritize sleep and recovery nutrition — off-season is when you rebuild
Establish consistent meal habits now — they carry into the season
Healthy weight management: never crash diet; use exercise + portion control

💡 Tier 2 players (3x/week): Off-season is a great time to experiment with meal prep, cooking, and learning your body's signals.

💧 Hydration Protocol

Dehydration of just 2% of body weight causes a measurable drop in speed, decision-making, and endurance. Water is a performance tool.

💧 When & How Much

These are per-session targets. Hot weather, double sessions, and heavier players push toward the high end. Sports drinks (electrolytes) are appropriate during training >60 min or on hot/humid days.

🌙

Night Before

16–24

oz extra water

Start the day before game or hard session. Urine should be pale yellow by bedtime.

☀️

2–3 Hours Before

16–20

oz water

Pre-load before training or game. Eat your pre-training meal in this window too.

⚡

During Training

6–8

oz every 15–20 min

Sip regularly. Don't wait until thirsty — it's already too late at that point.

🔄

Recovery (Post)

20–24

oz per lb lost

Weigh yourself before & after if possible. Replace every pound of sweat with 20–24 oz.

Daily Baseline Target

3.7 Liters (~125 oz / ~15 cups) per day — more on training days

Quick check: Body weight (lbs) ÷ 2 = minimum oz. Example: 140 lb player → at least 70 oz baseline.

⚡ Sports Drink Formula — What to Look For

6–8%

Carbohydrates per liter

460–690mg

Sodium per liter

78–95mg

Potassium per liter

Use for sessions over 60 minutes or in hot/humid conditions. Coconut water + a pinch of salt is a natural alternative. Avoid drinks with artificial stimulants.

Urine Color Chart — Your Daily Hydration Check

Very Pale

✅ Ideal

Good

⚠️ Drink

⚠️ More

🚨 Stop

Overhydrated ⬅ Target Zone ➡ Severely dehydrated — see medic

⏱ Meal Timing — Training & Game Days

When you eat is as important as what you eat. Plan your meals around your sessions — not your social schedule.

🌅

Wake Up — 7:00–8:00 AM

Breakfast — Never Skip It

Overnight, your body has been in a fast. Breakfast replenishes liver glycogen and wakes up your metabolism. Players who skip breakfast underperform — it's that simple.

Oatmeal + banana + eggs Whole grain toast + peanut butter Greek yogurt + granola + berries Smoothie with protein + oats

🍽️

2–3 Hours Before Training/Game

Pre-Session Meal

Full meal — high in complex carbs, moderate protein, low fat and fiber. Fat and fiber slow digestion and can cause cramping during high-intensity effort. Keep it clean and tested.

Pasta + chicken + light sauce Rice + fish + steamed veg Wrap with turkey + rice

🍌

30–60 Minutes Before

Pre-Session Top-Up Snack

Small, fast-digesting carbohydrate snack. Nothing heavy — just a top-off. Easy on the stomach. Avoid anything new or unusual on match days.

Banana Sports gel White rice crackers Toast + jam Orange slices

⚡

During Training/Game

Hydration + Electrolytes

Water every 15–20 minutes. For sessions over 60 minutes or in heat, add an electrolyte drink (sports drink, coconut water + pinch of salt). Avoid energy drinks — they are not for athletes under 18.

Water (primary) Sports drink 60+ min Half-time orange

🔄

Within 20–30 Minutes After

Recovery Window — Don't Miss This

The most critical window for recovery. Target 30–100g of high glycemic index carbs (quickly digested — bananas, bread, rice, oatmeal, OJ) plus 30–40g of high-quality protein as soon as possible. This combination maximizes glycogen replenishment and triggers muscle protein synthesis.

Chocolate milk (ideal ratio) Whey protein + banana Greek yogurt + granola Bagel + eggs Rice + chicken (ASAP)

🍗

1–2 Hours After Training

Full Recovery Meal

Full balanced meal — complete athlete's plate. Don't skip dinner because you're tired. This is when the body does its real repair work, especially overnight. Eat, hydrate, sleep.

Chicken + rice + broccoli Salmon + sweet potato Steak + pasta + salad Eggs + rice + vegetables

✅ What to Eat & What to Limit

No food is completely banned — but elite athletes make elite choices most of the time. The 80/20 rule: eat well 80% of the time, enjoy life the other 20%.

✅

Eat Regularly — Performance Foods

⚡ Carbohydrates — Fuel

Brown rice Whole grain pasta Sweet potato Oats Quinoa Whole grain bread Banana

💪 Protein — Recovery

Chicken breast Turkey Eggs Salmon Tuna Greek yogurt Cottage cheese Lentils Lean beef

🥦 Vegetables & Fruit — Micronutrients

Broccoli Spinach Bell peppers Berries Oranges Tomatoes Avocado Kale

🥑 Healthy Fats — Brain & Joints

Avocado Olive oil Almonds Walnuts Chia seeds Flax seeds

💧 Hydration

Water Coconut water Electrolyte drinks Low-fat milk Chocolate milk (recovery)

⚠️

Limit or Avoid — Performance Killers

🚫 Before Training/Games — Avoid

High-fat foods Fried food Large portions of beans/legumes Carbonated drinks Spicy food New/untested foods

⚡ Empty Calories — Limit

Soda & sugary drinks Candy & sweets Fast food Ultra-processed snacks Donuts, pastries White bread daily

🚨 Never — For Players Under 18

Energy drinks (Red Bull, Monster) Pre-workout supplements Fat burners Protein supplements (excess) Alcohol

⚠️ Recovery — Avoid After Hard Sessions

Skipping meals Only protein (no carbs) Excessive fiber Going to bed hungry

🏆 The 80/20 Rule

Eat clean 80% of the time. The other 20%? Live your life — a slice of pizza won't end your career. Consistency over perfection.

💊 Supplements — What You Actually Need

Most supplements are unnecessary if you eat well. Focus on food first. These are the exceptions worth knowing.

🟡

Vitamin D

Many Wisconsin athletes are deficient, especially in winter. Supports bone strength, immune function, and muscle recovery. Get blood levels tested annually.

🔵

Omega-3 Fish Oil

Anti-inflammatory. Supports joint health, brain function, and recovery. Eat salmon or trout 2x/week or consider a quality fish oil supplement. Prioritize food sources first.

🟢

Creatine Monohydrate

Ages 16+ only. 2–5g/day of creatine monohydrate is effective. Can be taken pre- or post-workout — some research favors post-workout. Supports muscle mass, strength, and delays fatigue. Only with parent awareness and sports dietitian guidance.

⚡

Caffeine

Ages 16+ only — use cautiously. 3–9mg per kg body weight ~1 hour before exercise. Peak effects at 90 minutes. Most effective in tablet form. Improves aerobic performance, strength, and reduces fatigue. Not for daily use — build tolerance ruins effectiveness.

💪

Whey Protein / BCAAs

Only if you can't hit protein targets through food. Look for whey protein with high BCAA content (especially leucine). 6g of Essential Amino Acids + 30g carbs 30 min before training can boost post-exercise anabolic response. A good whey protein already contains BCAAs — no need to buy separately.

🩸

Iron

High-volume athletes — especially girls — are at elevated risk for deficiency. Constant fatigue, poor endurance, and frequent illness are signs. Blood test before supplementing; excess iron is harmful. Lean red meat, spinach, and lentils are the best food-based sources.

Important: Never take any supplement without discussing it with a parent and ideally a sports dietitian. "Natural" does not mean safe. Many sports supplements are not tested for banned substances — a positive drug test can end a career. Reference guidelines are based on USSF and NCAA sports nutrition research.

👨‍👩‍👧 Parent Guide — Your Role in Fueling Your Athlete

You control the kitchen. What's available at home determines what your player eats. This section is for you.

👨‍👩‍👧

For SC Wave Parents

Practical guidance for supporting your athlete's nutrition at home and on the road

🛒

Stock the Right Pantry

Keep these staples at home: rice, pasta, oats, eggs, chicken, canned tuna, Greek yogurt, bananas, peanut butter, whole grain bread, frozen vegetables. If it's not in the house, it won't get eaten.

⏰

Help With Meal Timing

On training days, plan dinner around practice. A full meal 2–3 hours before is ideal — and recovery food within 30 minutes after. Help your player pack snacks for the car ride home.

🚫

No Energy Drinks — Period

Red Bull, Monster, Bang, and similar products are not appropriate for athletes under 18. They contain caffeine doses that can cause cardiac stress during intense exercise. Water and chocolate milk are superior recovery tools.

🍕

Avoid Restricting Food

Growing athletes who train 3–4x per week have significantly higher caloric needs than average. Comments about weight or restricting meals can cause lasting harm. If you have concerns about body composition, consult a registered sports dietitian.

🏟️

Game Day Travel Nutrition

Pack a cooler for away games: chicken or turkey wraps, fruit, granola bars, water, chocolate milk, and electrolyte packets. Drive-through meals before games are a last resort — not a strategy.

💬

Model Good Habits

Young athletes learn from what they see at home. Family meals with balanced plates, regular hydration, and a healthy relationship with food are the most powerful nutrition intervention you can provide.

Warning Signs to Watch For: Constant fatigue despite good sleep, getting sick more than 3–4x per season, lack of growth or delayed puberty, extreme food restriction, and intense preoccupation with weight or body image — these may signal nutritional deficiency or disordered eating. Consult your pediatrician or a registered dietitian promptly.

⚖️ Weight Management for Growing Athletes

MLS NEXT players' bodies are still developing. Weight management looks very different for a 13-year-old versus an 18-year-old — and very different from what you'd read in adult fitness content.

Gaining Lean Mass

For players who need more size & strength

→Add 250–500 calories/day above your maintenance intake
→Remember: 3,500 excess calories = approximately 1 lb of gain
→Protein: 1.5–2.0g per kg body weight/day
→Increase meal frequency and portion sizes using quality foods
→Calorie-dense foods: nut butters, avocado, whole milk, whole grain pasta, eggs
→Strength train consistently — extra calories without resistance work = fat, not muscle

Losing Body Fat (While Keeping Muscle)

Only when appropriate — not for players still growing

→Maintain a deficit of ~500 calories/day — no more
→3,500 calorie deficit/week ≈ 1 lb fat loss/week (healthy rate)
→Increase protein to 1.8–2.7g per kg to preserve muscle mass
→Reduce carbs on rest days only — never cut carbs on training days
→Never crash diet — performance, growth, and bone health will all suffer
→Always speak to a sports dietitian before pursuing any fat loss protocol

⚠️ Important for Parents: Weight loss dieting is rarely appropriate for players under 16. If a coach, teammate, or parent is encouraging extreme weight restriction for a growing player, this should be discussed with a pediatrician or registered sports dietitian before any changes are made. The goal is always performance and health — not aesthetics.

🥩 Quality Food Sources

The best foods in each category. Use this as your grocery list reference — variety within each group is key.

🐟 Fish

Salmon · Trout · Tuna · Cod
Herring · Halibut · Tilapia

🍗 Poultry & Meat

Chicken (skinless) · Turkey (skinless)
Lean beef · Steak · Beef jerky
Pork tenderloin · Eggs

🥛 Dairy

Greek yogurt · Cottage cheese
Milk · Cheese (non-processed)
Whey protein powder

🌾 Carbs — Grains

Whole wheat bread · Whole wheat rice
Whole wheat pasta · Oats
Quinoa · Couscous

🍠 Carbs — Starchy Veg

Sweet potatoes · Butternut squash
Beans & lentils · Edamame
Green peas · Corn

🍎 Fruits

Banana · Blueberries · Oranges
Apples · Strawberries · Peaches
Pineapple · Mango · Grapes
Blackberries · Acai · Grapefruit

🥦 Vegetables

Broccoli · Kale · Spinach
Asparagus · Bell peppers
Tomatoes · Mushrooms · Zucchini
Carrots · Cucumbers · Cauliflower

🥑 Healthy Fats

Avocado · Olive oil · Olives
Almonds · Walnuts · Pistachios
Chia seeds · Flaxseed · Coconut
Dark chocolate (70%+)

🌿 Plant-Based Protein

Kidney beans · Black beans
Lima beans · Lentils · Edamame
Tofu · Soy products · Quinoa
Peanut butter · Walnuts

📋 Quick Reference — The 10 Rules

1

Never Skip Breakfast

Every training day starts with a meal. No exceptions.

2

Eat Within 30 Min Post-Session

Protein + carbs. The recovery window is real.

3

Carbs Fuel — Protein Builds

Don't fear carbs. Elite soccer burns massive amounts of glycogen.

4

Hydrate All Day

Body weight ÷ 2 = oz minimum. More on training days.

5

Eat Real Food First

Supplements can't replace what a good diet provides.

6

No Energy Drinks

Not now, not before games, not ever for players under 18.

7

Scale to Your Season

Eat more in-season (especially carbs), adjust off-season.

8

Color Your Plate

More colors = more micronutrients = better recovery and immunity.

9

Sleep is Part of Nutrition

8–10 hours for ages 12–18. Growth hormone is released during deep sleep.

10

Consistency Beats Perfection

Good habits every day beat perfect habits once a week.

SC Wave Athlete Nutrition Guide

Carbohydrates — 45% of the plate

Protein — 25% of the plate

Vegetables & Fruit — 20% of the plate

Healthy Fats — on the side

Eat Regularly — Performance Foods

Limit or Avoid — Performance Killers

For SC Wave Parents

Stock the Right Pantry

Help With Meal Timing

No Energy Drinks — Period

Avoid Restricting Food

Game Day Travel Nutrition

Model Good Habits