what does sport nutrition science say about eating before soccer games for 10 year olds

There doesn't seem to be specific content from Huberman Lab directly addressing pre-game nutrition for 10-year-olds playing soccer. However, general principles of sports nutrition for children can be inferred from standard recommendations.

General Recommendations for Pre-Game Meals

1. Carbohydrates: Focus on easily digestible carbohydrates to provide quick energy. Foods like bananas, oatmeal, or whole-grain bread are good options.

2. Timing: A meal should be consumed about 2-3 hours before the game to allow digestion. If eating closer to game time, a small snack (like a piece of fruit or a granola bar) can be beneficial.

3. Hydration: Ensure adequate hydration before the game. Drinking water throughout the day is crucial, and a small amount of electrolyte drink may be useful, especially on hot days.

4. Balanced Meals: Meals should include a balance of carbohydrates, proteins, and fats, but the emphasis should be on carbohydrates for energy.

5. Avoid Heavy Foods: Steer clear of fatty or fried foods as they can slow digestion and may cause discomfort during play.

Additional Tips

• Listen to the Child: Each child may have different tolerances and preferences, so it's important for them to eat foods they are comfortable with.
• Practice Nutrition: Encourage children to practice their pre-game meals during training to find what works best for them.

For more tailored advice, consulting a sports nutritionist who specializes in young athletes would be beneficial.