As a soccer player and mom, fueling right makes or breaks my weekend. Here’s exactly what I eat before, during, and after a game — sponsored by Chobani® High Protein Yogurt.
^^ Me in the year 2000!
Soccer has been part of my life since 9th grade, and I’m still playing today — in a women’s league on Sunday afternoons and the occasional co-ed game on weeknights. Birch has taken after his parents and is doing great in his U8 league!
Over the years I’ve figured out exactly what works for my body before, during, and after a game. Sometimes I play at 9AM on steamy Sunday mornings and sometimes it’s 9PM on winter weeknights. What I eat before varies some, but I have my go-to meals that I know will give me energy, keep hunger at bay, and sit well. Since Chobani® is the official nutrition partner of U.S. Soccer, it felt very fitting to share how their High Protein Greek Yogurt fits into my soccer Sunday routine.
My Philosophy on Fueling For Soccer
First, the ground rules I’ve set for myself: I eat a light meal 1.5 to 2 hours before game time. Close enough that I’m not hungry by kickoff, far enough that nothing is sloshing around. Since my games are often in the afternoon, that means what I eat for lunch really matters. A heavy salad loaded with raw vegetables or a giant grain bowl sounds great in theory, but not when I’m about to sprint for 90 minutes. I’ve learned the hard way that what seems like a satisfying lunch can feel like a cement block on the field.
My sweet spot is breakfast-style foods — yogurt, oatmeal, fruit, a little something carby. When I played in high school, pasta with butter and parmesan cheese was my go-to pre-game meal. The first time I had that my coach asked me what I’d had to eat before! It still holds up as a concept: easy carbs, gentle on the stomach, just enough to fill you up.
Before the Game (My Lunch on Game Days)
On most game Sundays these days, lunch is my pre-game meal, and I keep it intentionally simple. Nothing too heavy, too high in fiber, or too pungent. (No garlic, sardines, or big raw salads. Trust me on the burp situation.) I still want real food that fills me up and gives me steady energy — I just want it to sit well. I save my vegetables for after!
Plain Chobani® High Protein Yogurt Bowl
I love a yogurt bowl before sports. Protein keeps me satisfied through the game, and fruit/toppings add more carbs. I keep a 32oz tub of Chobani® High Protein Greek Yogurt in my fridge at all times — plain flavor. This yogurt is higher in protein than most – without any added protein powders.
Chobani® uses a traditional Greek straining method that removes much of the whey, naturally concentrating the protein. The more yogurt is strained, the thicker and more protein-dense it becomes. Their High Protein line takes that process a step further, delivering 20 grams of protein per serving without protein powders or additives — the milk itself is the only protein source.
My go-to bowl:
- ¾ cup Chobani® High Protein Plain Greek Yogurt
- ½ cup sliced banana or fresh berries
- Topped with my Sugar-Free Granola
- Scoop of peanut butter – for more staying power
The fruit adds quick carbs, the yogurt handles protein and keeps me satiated, and it’s light enough that I feel good on the field.
Overnight Oats
Overnight oats are another favorite pre-game option. In this bowl, I used both the plain yogurt and the protein drink for strawberries and cream flavor. Overnight oats are great to grab and go for an earlier game too!
Other Pre-Game Lunches I Love
On days when I want something a little more substantial:
- Buttered pasta or a simple pasta salad — still my go-to carb anchor before a game, just like high school
- Oatmeal with banana and nut butter — more of a late-morning option if my game is earlier in the day (I definitely need 2 hours for this to digest)
- A banana with peanut butter — a quick top-off if I’ve already eaten but need something small about 30 minutes before kickoff.
- Peanut butter toast – a last minute option!
The theme: carbs to fill the tank, a little protein to anchor it, nothing weird. I avoid high-fiber vegetables, raw salads, and anything spicy before a game.
During the Game
I drink plenty of water and usually have an electrolyte packet mixed into my bottle. For halftime, I keep it very simple:
- Dates — nature’s perfect halftime snack! Quick sugar, easy to chew, no mess. I always have some in my bag.
- Fruit gummies or a banana half if I didn’t pack dates.
The goal at halftime is just to top off quick sugar energy, not eat a meal. I stay away from anything with protein or fat mid-game — they slow digestion and I’m back on the field in 15 minutes.
After the Game
Post-game, I’m hungry and I want a real meal. I’m not always hungry right away, but I’m usually bumping up to dinner. I try to get as many veggies in as possible since I tend to skip them during the first half of the day.
Loaded Baked Potato with Bacon + Yogurt
I have always loved subbing in Greek yogurt for sour cream for all that extra protein. Mazen requested baked potatoes for dinner, so we loaded ours with bacon, asparagus, cheddar cheese, fresh dill, and a big dollop of Chobani® yogurt in place of sour cream.
My typical post-game meals:
Or my favorite: pizza and beer with my friends at Random Row Trivia!
The grain and pasta-based options are especially good because I can prep them Saturday morning and have something waiting for me when I get home Sunday evening and am too tired to stand up!
Orange Marmalade Smoked Salmon Dip
When I need a quick meal I’ve been making this simple dip with plain Chobani® High Protein Greek Yogurt, orange marmalade, and smoked salmon. Served with crackers and sliced veggies, it’s one of those combinations that sounds a little unexpected but is completely addictive.
The yogurt gives the dip its “dip-ability” without lots of fat (like from mayo). The marmalade (inspired by my everyday orange marmalade salad dressing) adds a little sweetness and that citrus punch. And the smoked salmon brings the protein and that salty, savory finish.
Orange Marmalade Smoked Salmon Dip
- 1/4 cup Chobani® High Protein Plain Greek Yogurt
- 1 (6 ounce) can smoked salmon
- 1 tsp orange marmalade
- Chopped fresh dill
- Chopped peppers or carrots
- Squeeze of lemon juice
- Salt and pepper to taste
Stir everything together and serve with crackers, cucumber slices, and carrot and pepper chips.
Birch’s Fave Mango Drink
If you have a kid who isn’t a big meat eater, you know the protein struggle is real. Birch has never been into meat, which means I’m always looking for easy ways to work more protein into his day.
The Chobani® High Protein Greek Yogurt Drinks have been such a find. Both of my boys love mango, so of course the mango flavor is their favorite. He’s getting 15 grams of protein without added sugar, made from actual yogurt with no protein powders.
You can find Chobani® at most major grocery stores including Target, Kroger, Walmart, Wegmans, Giant, Food Lion, and more. Look for the High Protein 6.7oz cups or the 32oz multi-serve tub (the one I keep in my fridge).
Whether it’s game day, a busy school night, or just a regular week, having easy protein options on hand makes fueling our family a whole lot simpler.
