When the time comes to take center stage and try out for soccer, what you eat beforehand is critically important. Fats have the least impact on blood sugar levels, so they provide sustained energy without dips and crashes. All athletes benefit from an everyday healthy diet that is made up of the following macronutrients, which bring plenty of micronutrients along for the ride. 8 Answers. Here is an example of what this looks like: Dinner: Chicken + roasted potatoes + spinach salad with vegetables + whole grain bread As one athlete explained, “I don’t want to have food in my stomach when I’m competing. Complex carbohydrates such as rice, cereals, pasta, potatoes, and bread are best to eat a number of hours before the match due to the fact that they release energy slower and … Your meal should contain about 50 percent carbohydrates such as rice, pasta, bread, potatoes and cereals. Fats are important for brain health, good mood, cell structure, hormone function, satiety, temperature regulation, and more – all critical for soccer success. Avoiding packaged supplements also helps athletes develop healthy relationships with food. Pair with veggie sticks and hummus (carb), and jerky bites (protein), Chicken (protein) stir-fry with veggies (carb), cooked in coconut oil or avocado oil (fat), over rice (carb), Hard-boiled eggs (protein, fat) and fruit (carbs). This is important to consider because goals become more frequent later in the game … Read more about general guidelines HERE. Eat dry cereal, a bagel with peanut butter or oatmeal before bed… Prepare a pregame snack of carbohydrates, such as a bagel with peanut butter, oatmeal, a banana, yogurt or similar food. During a soccer game carbohydrates win the contest. You should be sure to get some protein in your system as well. Your meal timing may look something like this: The time of day that a game takes place will help you plan how much to eat in advance. These are broken down into glucose to provide the energy that you need during the game. 2 or More Hours Before Game Time. You will want to eat a … Simple carbohydrates such as fruits, pudding or yogurt are ideal for this time. We aren’t talking about donuts, cupcakes, French fries, and other junk foods, but we are talking about fats sourced from: Soccer and hydration go hand in hand. A granola bar or half a sandwich can also work. The body is thus reliant on a combination of glycogen, the storage form of carbohydrate, and fat for fuel. But again, that process doesn’t last through an entire soccer match. The night before soccer tryouts, aim for 10 hours of sleep, or more, as sleep is crucial to a good performance. I'm sure most people like a round or two of toast from time to time, so before playing sport, try and make sure you're eating whole grain toast. I know to eat carbs but I need names of things. Vitamins and minerals unlock energy, support reactions, and complete pathways to keep athletes in top condition. It’s time to take the suggestions of what, when, and how much to eat on soccer game day, along with the meal ideas provided, to put together a plan that will set your young athlete up for success. Making adjustments for consecutive game fueling, light eaters, and gastric distress are common concerns. Hi, I’m Shannon and my mission is to help you and your family discover a life of wellness through food and healthy habits. Youth soccer players often participate in more than one game in a day. Include large portions of grains or pasta, vegetables and small to medium portions of beans, chicken, fish, or meat. Having the right combination of produce, proteins, and grains goes a long way in helping one play to their highest ability. Our bodies function as a result of what we put into them. Whole grain bread contains nutritious B vitamins, iron, magnesium and fibre, the goodness that is taken out of white bread. You also might rush to the game without having eaten all day. It also helps initiate the unlocking of fat stores for slow-burning fuel. Without adequate, balanced nutrition, you won’t have enough energy to play your best. Because this meal is three to four hours before a meal, it might be necessary to top off glycogen stores before activity. Try to get at least an extra hour of sleep. In the morning, (or about 2-4 hours before your match if it’s later in the day), you want to eat things like cereal and fruits. The energy that keeps us moving comes from food, but it must be converted into ATP for our body to use it. The types of food a soccer player eats will impact whether glycogen stores are sufficient and whether the body can effectively access fat for energy. Eating right is very important in our everyday lives, but it is also crucial in sports. Rather than reaching for the standard sports drinks packed with high fructose corn syrup and artificial colorings, look to choose: I’m a believer in simplicity. Include an average of twenty grams of protein in your pre-game meal — about a deck of cards sized piece of meat, or three large eggs. If your child is an eating machine then you probably can go with this premise. Go to bed early so you can get a good rest for the next day. The road to playing well starts with eating well. The thing is you want to be careful eating fruit that close to a game, because it could run through you too fast. Delaney. It is a fine balancing act initially, but becomes second nature in no time at all. How to Hydrate Your Body Before a Game. It sounds silly, but you want it in the light lemonade or even clear shade. Soccer requires endurance, speed, agility, and strength – at any level. Your email address will not be published. When I played pro soccer we usually would be given a granola bar or banana for pregame snack, 2.5 hours before the game. The Day Before. The most complete and available protein comes from foods such as: Fats are the fuel for daily life and low-intensity, longer duration activity. I hope this article gave you a better understanding of what to eat before a soccer game and why food choices matter for peak performance. Unprocessed carbohydrates are a rich source of vitamins, minerals, antioxidants, fiber, and easily convertible energy. If you run into challenges, seek out the advice of a qualified sports nutritionist to help direct individual needs. What other topics would you like to see? Before a soccer game, you need to consume a large quantity of carbohydrates, a moderate amount of protein and a low amount of fat. Filed Under: Nutrition Tagged With: Food/Drink. With young athletes who are small eaters, avoid large quantities of fluid right before and during a meal. And let us know what you have found to be the best foods to eat before a big soccer game. We took a look at the best foods for an overall healthy athlete, and how these foods help maximize nutrients, proper fuel, and stable energy. Your email address will not be published. Eat foods that are high in carbohydrates and protein the night before a tryout, to increase energy levels for the following day. If you want to see what a portion of food providing 70g of carbs looks like, see our 11 pre-match meal suggestions for some quick, quality, affordable ideas that you can start using immediately. A glass of water should also accompany the evening meal. If eaten too close to go-time, this can leave an athlete feeling like they’re carrying the ball in their stomach rather than dribbling it with their feet. This is a common practice among elite athletes. There may be small amounts of sugar in the blood that can be used, but when it comes to carbs we are primarily talking about using glycogen, or stored glucose to produce energy. “The night before games I’ll have chicken, pasta, fish: all the normal stuff you would expect us to eat. In comparison, whole foods elicit an innate appreciation for pure nourishment and satisfaction. Individual Soccer Training Tips, Soccer Drills, Fitness Tips and More. And what would I eat tomorrow, the day of my game? But what about pure water, which athletes used for … Starting the day with a glass of water and continuing with small sips is a great strategy for staying ahead of dehydration and poor performance. Macronutrients — carbohydrates, protein, and fats — provide the energy and essential building blocks necessary for physical feats and mental acuity. Overwhelmed by decision fatigue? While healthy fats are necessary for a healthy athlete, meals that are high in fat can slow digestion. We cannot apply the same rules to adult athletes to kids. What are good foods to eat the night before a soccer game? tbh i usually play morning kickoffs so i just go with a sugary cereal. The night before a game a player should eat a high carbohydrate meal to maximize glycogen stores. An average sized man, about 70kg, should therefore be looking to eat a pre game meal of around 70g of carbs. Just being 2% dehydrated can negatively affect an athlete’s performance. Below is our guide to the best fast food to eat before a game, whether you’ve got an early, mid-day or evening match. Root vegetables: carrots, beets, parsnips, etc. Monitor urine color on game day. Pre game snacks for soccer. Soccer Moves and Exercises You Can Practice Inside at Home, The Best Soccer Gifts: Ideas for Friends and Family, 5 Ways to Improve Your Soccer Skills in Your Backyard, 5 Soccer Challenges That Will Help Hone Your Skills, How to Correctly Buy Your Soccer Cleats: A Half Size Too Small, What Are the Best Indoor Soccer Shoes? Proper nutrition in an athlete’s diet can make the difference between playing your best game and experiencing the dreaded “bonk.”. Common carbohydrate foods include pasta, potatoes, cereals and bagels. Light meals and snacks for between games. Relevance. Sugars and refined flours are also digested quickly, resulting in blood sugar and insulin spikes, which zap energy and lead to overeating. Lean meats and yogurt are two good choices for this type of post match re-fueling. This will dramatically slow and interrupt digestion, causing distress and discomfort if your belly is full of food. Breakfast before a soccer game should be at least two hours prior. Trying to oversaturate the blood with sugar and simple carbs close to the start of a game may cause insulin to spike and trigger low blood sugar (followed by headaches, light-headedness, and fatigue). These can accompany a pasta lunch before an afternoon game or an oatmeal and raisins breakfast, according to Averbuch and Clark. Eating real food is “best practice” for strong bioavailability and micronutrient attainment. In addition to these guidelines for eating before and the morning before a big game, proper nutrition on a more long-term basis can also do wonders for improving your soccer game. Not only is it important to eat a good balance of macronutrients, but we want to choose foods that are dense with micronutrients. This will just limit your body from achieving its full potential, and could cause your stomach to hurt with all the running you will be doing. As requested, here are some tips on what you should eat before your football match. Also be sure to stay hydrated, and remember that you need to start drinking extra water at least the day before your game, not just a couple hours in advance. Yams, sweet potatoes, potatoes, winter squash, Sourdough bread, Ezekiel bread, sprouted corn tortillas, Water with a squeeze of lemon and a pinch of salt, Diluted sports drinks for a long duration (more than three to four hours), high-intensity events, and hot and humid conditions (options without artificial coloring and sweeteners are best). This should feature lean proteins such as meat, eggs and beans. With high-intensity exercise, the body shifts up to 80% of its blood supply towards muscle tissue and away from the stomach. Stay tuned for more posts on proper eating habits. We’ve got great recipes, primal diet ideas, and a wealth of nutritional info waiting for you. Most of the fat that is used for energy during soccer will be pulled from existing fat stores, but it is still a good idea to include healthy fats on your pre-game plate for satiation, nutrient absorption, and insulin and glucagon balance for blood sugar stability. Required fields are marked *. After the match, you need to help your body recover by replacing the carbohydrates you used and also re-hydrating with water or even chocolate milk, which may be a surprising choice to some. Examples for What to Eat Before a Soccer Game 3-4 Scrambled eggs with veggies and slices of avocado. Tortilla, Bagels, Cereals and fruits, And a moderate amount of protein such as: low-fat dairy, yogurt, eggs or ham. Vitamins and minerals unlock energy, support reactions, and complete pathways to keep athletes in top condition. Along with hydration, this recipe results in a focused and high functioning athlete. During physical activities such as soccer, your body burns the easiest fats it can find. That’s why teenage athlete meal planning should be properly researched. The goal is to prevent a roller-coaster of energy highs and lows, so players compete at their best. If you need to eat closer to game time, a light meal is usually tolerated one to two hours in advance. The athlete diet is more than calories — it’s nutrients that power peak potential. Enjoy higher fat meals away from activity. Game-Day. Eat a carbohydrate-rich dinner the night before and drink extra water throughout the previous day. W ake up 4 hours before important games or soccer events, eat a simple breakfast (bread + a nut butter), and then go back to bed. Time your meal around the start of the game by working backwards. Here are some meal examples for how to get energy for a soccer game. That makes high-carb foods perfect for a pre-soccer meal. Answer Save. Proper food choices can help keep blood sugar stable throughout a soccer game. WHEN to eat before a game However, I have seen too many youth players eat … With your unique circumstances in mind, find what works for you and the young athletes in your family. Thanks! The following are suggestions on what our soccer players should eat and avoid eating on game and practice days. Eat early, and eat often; following your morning meal add in apples, pears, pretzels, sports drinks such as Gatorade and Powerade, any dried fruit and low-fat yogurt. Dinner the night before The night before, serve your child a nutritious dinner. On game days, focus on eating clean foods and staying hydrated. If you have a morning event, your dinner the night before becomes your most important meal! Also, your body will be using energy to digest that food rather than allowing your it to use energy for your muscles. This process happens during an all-out sprint or lifting weights. This includes breakfast on game day. “An athlete’s plate should be half full of ... 1-2 Hours Before Game Time/Between Events. If the event starts at 8:00 a.m., Whether you're trying out for your high school or college team or a local club, you need the right nutrition to give you the energy to perform at your best. Also, some people tend to perform better with different amounts of food in their bodies compared to others. Avoiding significant fat at this time is beneficial. Not sure what to eat? Keep your last dinner before game day high in carbs, strong in protein and low in fat, and you’ll be on your way to success. Pregame meals are really a two-part program. Packaged products draw us to the nutrition facts labels and can lead to obsessive behavior over food components. Refined grains, which show up in things like white bread, white rice, and in white flour-based food items, are more processed which removes nutrients and also does not store energy for as long. For a 2 p.m. start, consider having a substantial, high-carb breakfast, such as pancakes, and a light lunch of salad with a roll around noon. Stored fatty acids are fuel for longer-duration lower-intensity exercise. Your meal should consist of whole grains, such as darker breads, pasta and rice. A few simple guidelines will help you establish optimal pre-game nutrition: The body is first going to look for the fuel that is easiest to burn. Some light eaters are constant grazers, but I find a balance of real food nutrients hard to obtain with this style. (2020), Best Foods to Eat the Night Before, and the Morning of, the Big Game. My 4 Weeks of Real Food meal plan gives you everything you need for a full month of delicious, healthy real food meals. ’ t want to choose foods that are dense with micronutrients amazing to see how much a simple change meals... To focus on small eaters, and white rice to top off fuel. 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