Between ages 9 and 12, players start training harder, playing longer games, and caring more about performance. The best way to support them is to fuel consistently with complex carbohydrates, steady protein, and good hydration throughout the day.
Key nutrients for ages 9–12
These players are growing fast and need enough total calories to match their training.
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Carbohydrates: main fuel for training and school; look for whole‑grain breads and pasta, brown rice, fruits, and vegetables.
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Protein: supports strong muscles and recovery; lean meats, eggs, dairy, beans, and Greek yogurt are excellent choices.
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Fats: 20–35% of their daily calories can come from healthy fats like avocado, nuts, seeds, and olive oil.
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Fluids: keep a water bottle nearby all day; add a sports drink only for very long, hot, or intense sessions.
At Private Soccer Hawaii Academy, players aged 9–12 learn how food choices affect speed, stamina, and strength, alongside elite technical and fitness training on the field.
What to eat before practice or training (ages 9–12)
A balanced meal 3–4 hours before training should be rich in carbs, include some protein, and be low in heavy fats.
3–4 hours before training – sample lunches
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Brown rice, grilled chicken, steamed broccoli, and pineapple chunks, plus water.
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Whole‑grain pasta with tomato sauce, a sprinkle of cheese, side salad, and water or diluted juice.
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Whole‑grain wrap with turkey, lettuce, tomato, and a yogurt on the side.
Easy recipe: Build‑Your‑Own Power Bowl
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Base: brown rice or quinoa
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Protein: grilled chicken, tofu, or beans
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Extras: corn, cucumber, shredded carrots, a little cheese
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Sauce: drizzle of olive oil and lemon or mild dressing
This bowl gives slow energy from carbs and steady protein to keep them strong through the entire session.
60 minutes before training – light top‑up
Give a small snack mostly made of carbs.
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Piece of fruit (banana, apple, orange)
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Small granola bar
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Slice of toast with honey
What to eat after training (ages 9–12)
Within 30–60 minutes after training, combine carbs, protein, and fluids. This helps refill glycogen and repair muscles.
Post‑practice recovery ideas
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Smoothie with milk, frozen fruit, and a spoon of peanut butter.
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Yogurt with granola and berries, plus water.
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Turkey wrap and a glass of low‑fat chocolate milk.
Game day nutrition (ages 9–12)
Plan so they never take the field on an empty stomach or with heavy junk food.
Breakfast or meal 3–4 hours before kick‑off
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Oats with milk, banana, and a drizzle of honey.
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Scrambled eggs, whole‑grain toast, and fruit, plus water.
Between games on tournament days
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String cheese and whole‑grain crackers.
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PB&J sandwich halves and water or coconut water.
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Edamame and fruit for plant‑based protein and carbs.
After the game
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Baked potato, grilled fish or chicken, vegetables, and a piece of fruit, with water or juice.
How Private Soccer Hawaii supports 9–12-year-olds
Players at Private Soccer Hawaii Academy hear clear, age‑appropriate guidance on how to fuel like an athlete, not just “grab a snack.” They learn that stronger legs, faster sprints, and better focus start at home in the kitchen, not only on the field.
If you want your 9–12‑year‑old to build an athletic body, better habits, and higher confidence, visit www.soccerhawaii.us and click to book a private soccer training with this top‑level Oahu program.