If you’re going grocery shopping for your soccer players, then check out this list of five must-have foods that can help you stars develop outside of the field.

Spinach

Just one cup of spinach contains over 100 percent of the daily recommended value of vitamins A and K. Vitamin A is important for vision, while vitamin K is important for blood clotting and bone health. As an added bonus, spinach is virtually tasteless, so it can sneak into other dishes, like pasta sauce, smoothies, and muffins.

Bananas

Bananas are a healthy and convenient food, making them easy to carry on-the-run. They’re also high in potassium, which is critical for muscle contraction, nerve communication, and heart health. Potassium is also one of the electrolytes lost in sweat.

Nesquik Low-fat Milk

Nesquik is at the top of my list for postgame nutrition because it contains what research suggests is the ideal 3-1 ratio of carbs to protein. The carbohydrates help replenish energy and the protein, which is not found in most sports drinks, helps repair muscles.

Salmon

Salmon is a lean source of protein that helps the body with growth, maintenance, and repair. It’s also a great source of omega-3 fatty acids, which fight inflammation, are heart healthy, and brain boosting.

Whole-Wheat Wraps

A whole grain loaded with essential nutrients and energy producing complex carbs, whole wheat wraps are a versatile food that can be eaten any time of day—fill them with eggs and salsa to make a breakfast burrito, stuff­ them with your usual sandwich fixings, or fold in cheese, chicken, and veggies to make a quesadilla. The possibilities are endless.

Tara Collingwood is a registered dietitian and partner with Nesquik.