At ages 6–9, kids are learning to love the game, and the right food helps them run, focus, and recover without feeling tired or sick. A simple rule for this age is: every meal should include colorful carbs, a little protein, and plenty of water
What kids 6–9 should eat to grow strong
For this age, food should be easy to chew, simple to digest, and familiar.
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Carbohydrates (energy): rice, pasta, potatoes, whole‑grain bread, fruits, and veggies give kids the fuel to run and play.sefasoccer+1
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Protein (muscles): eggs, chicken, turkey, Greek yogurt, cheese, beans, and tofu help build and repair growing muscles.
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Healthy fats (growth): avocado, nut butters (if no allergies), olive oil, and seeds support brain and body development.
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Fluids: water is the main drink; avoid sugary sodas and heavy juices around practice.
At Private Soccer Hawaii Academy on Oahu, keiki don’t just get elite soccer and fitness training; they also learn about healthy snacks, hydration, and simple choices that keep their bodies strong and ready to play.
What to eat before soccer practice (ages 6–9)
If there’s time, give a real meal 3–4 hours before practice or a game, with carbs and some protein but not too much fat or fried food.ayso+1
3–4 hours before practice – kid‑friendly meals
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Half turkey sandwich on whole‑grain bread, sliced apple, and a small glass of low‑fat milk.
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Scrambled egg with whole‑grain toast, a few strawberries, and water.
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Small bowl of pasta with tomato sauce, grated cheese, carrot sticks, and water.
Easy recipe: Rainbow Turkey Roll‑Ups
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Whole‑grain tortilla
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Sliced turkey or chicken
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Shredded carrots, lettuce, and cucumber
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Thin layer of cream cheese or hummus
Roll it, slice into small “pinwheels,” and serve with grapes and water. This gives carbs, protein, and color without feeling too heavy.
30–60 minutes before practice – quick snacks
If they are hungry just before training, choose a small, light snack that is mostly carbs.
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Banana or apple
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Slice of toast with jam
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A few whole‑grain crackers
What to eat after soccer practice (ages 6–9)
After practice, kids need carbs to replenish energy and protein to help muscles recover. Aim to offer a snack within 30–60 minutes.
Great recovery snacks
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Chocolate milk and a banana (carbs, protein, and fluids in one).
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Greek yogurt with berries and a spoon of granola, plus water.
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Peanut butter on whole‑grain toast and a small glass of milk.
Game day meals for ages 6–9
Use the same pattern as practice, but be extra careful to avoid heavy, greasy food.
2–3 hours before the game
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Oatmeal made with milk, topped with sliced banana.
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Low‑fat yogurt, fruit, and a little granola, plus water.
After the game
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Turkey or cheese sandwich, orange slices, and water or diluted juice.
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Rice with chicken, steamed veggies, and fruit for dessert.
How Private Soccer Hawaii Academy helps your child
At Private Soccer Hawaii Academy, we teach young players that nutrition is part of training. They hear simple messages like “water all day,” “fruit first,” and “protein after you play” so they can build a strong, athletic body over time.
If you want your 6–9‑year‑old to grow stronger, learn healthy habits, and fall in love with soccer, visit www.soccerhawaii.us and book a private training session with this amazing Oahu‑based organization today.