Is milk good for growing boys who play soccer?

Last updated 17/01/2024

The foods and fluids consumed by soccer players of any age can have a big impact on their ability to train, play and recover well. Milk provides fuel to exercising muscles, protein for muscle recovery, nutrients for growth and bone development in younger players, and also helps to maintain hydration.

Drinking milk prior to training or a match will top up carbohydrate stores in the muscle and also optimise hydration. Milk is also low in fibre, making it a good food choice to minimise gut discomfort.

Following a soccer training session or match, it is important to refuel with appropriate foods to help the body recover. Milk replaces carbohydrate stores in the liver and muscle and repairs muscles with protein. As milk is 90% water, it is also an excellent source of rehydration and has been shown to be as effective as sports drinks.¹ Milk is also a better choice for dental health, as it is less acidic than sports drinks.

Milk is a practical food choice to have on hand for pre and post soccer training. Small cartons of UHT milk or flavoured milk can easily be transported when travelling. Milk can also be frozen and enjoyed as a defrosted chilled drink at the end of a match, or added to a smoothie or milkshake for a post exercise recovery drink.

The Australian Dietary Guidelines recommend 2 to 3.5 serves from the dairy food group every day for boys between the ages of 4 to 18 years old. One cup (250mL) of milk (regular, low/reduced fat or flavoured) provides one serve of dairy and can help young soccer players meet their daily dairy requirements.²