Youth Soccer Nutrition in Mexico

Banana oatmeal

How this food helps the athlete

Oats and banana supply carbohydrate to fuel running and repeated efforts. Milk or soy drink adds protein to support muscle repair after training.

Ingredients

• ½ cup oats
• 1 banana
• 1 cup milk or unsweetened soy drink

Preparation

1. Cook oats with milk and a little water.
2. Slice the banana on top.

Affordable swaps: Use seasonal fruit. · If milk is unsuitable, use soy drink or water and add an egg.

Check allergies: milk / soy

Lentils with rice and vegetables

How this food helps the athlete

Rice and lentils help replenish energy used during training. Lentils also provide plant protein to support muscle repair; vegetables contribute to a varied diet.

Ingredients

• ¾ cup cooked lentils
• ¾ cup cooked rice
• Carrot and zucchini

Preparation

1. Cook vegetables with lentils.
2. Serve with rice; refrigerate extra portions promptly.

Affordable swaps: Use beans instead of lentils. · Choose seasonal vegetables.

Bean quesadillas

How this food helps the athlete

Tortillas and beans help replace energy used during training. Beans and optional cheese provide protein to support muscle recovery before the next training day.

Ingredients

• 2–3 corn tortillas
• ½ cup beans
• Optional cheese
• Zucchini or nopales

Preparation

1. Fill tortillas with beans and cooked vegetables.
2. Add optional cheese and heat on a griddle.

Affordable swaps: Without cheese, make bean tacos. · Use available vegetables.

Check allergies: milk if cheese is added