What other topics would you like to see? Your email address will not be published. A meal 3-4 hours before a game or practice should be rich in complex carbohydrates and a moderate amount of protein but be low in fat and excessive fiber because fat and fiber takes longer to digest, which can cause an upset stomach and slow your child down. Monitor urine color on game day. Try to get at least an extra hour of sleep. On game days, focus on eating clean foods and staying hydrated. Bonus — the more muscle mass you have, the more glycogen you can store! When I played pro soccer we usually would be given a granola bar or banana for pregame snack, 2.5 hours before the game. 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. Let’s take a look at why food choices make a difference, the best real foods for soccer players to eat, and what, when, and how much to eat before game-time! Without balanced nutrition, energy levels, recovery speeds, and peak performance suffer, leaving an athlete feeling weak, heavy, and completely exhausted. A light meal may be added for an early afternoon start. During a soccer game carbohydrates win the contest. 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. Fats are important for brain health, good mood, cell structure, hormone function, satiety, temperature regulation, and more – all critical for soccer success. Read more about general guidelines HERE. On the contrary, processed carbs have been stripped of fiber, vitamins, and minerals, leaving us with empty calories. Proper food choices can help keep blood sugar stable throughout a soccer game. Pre-game lunch ideas. Whole grain bread contains nutritious B vitamins, iron, magnesium and fibre, the goodness that is taken out of white bread. 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. The thing is you want to be careful eating fruit that close to a game, because it could run through you too fast. An 85-pound athlete should drink at least 45 – 50 ounces of water per day. 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. Along with hydration, this recipe results in a focused and high functioning athlete. This process happens during an all-out sprint or lifting weights. 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. The night before a soccer game you want to eat complex carbohydrates because they take longer to break down allowing energy to be stored and ready later. Avoiding packaged supplements also helps athletes develop healthy relationships with food. Enjoy higher fat meals away from activity. Your meal should enrich of whole grains, such as darker breads, pasta and rice. Having the right combination of produce, proteins, and grains goes a long way in helping one play to their highest ability. Relevance. I am the owner of Primal Peak, a “nutrition specialist” at Copper Moose Farm, and a Board Member for a local non-profit, EATS (Eat Awesome Things at School). Everyone’s body is different, which means that each person metabolizes food differently. 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). Delaney. 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. If you do need food within two hours of a match (and this is where players can vary in their needs), you should try eating snack foods that are more easily digestible. The energy that keeps us moving comes from food, but it must be converted into ATP for our body to use it. More water is necessary for hot weather or during intense training sessions. The most complete and available protein comes from foods such as: Fats are the fuel for daily life and low-intensity, longer duration activity. Fill the rest of your plate with colorful veggies and fruits, Scrambled eggs (protein, fat) with sweet potato (carb) and pepper hash (carb), Oatmeal (carb) with chopped nuts (fat), fresh fruit (carb), and chicken sausage (protein) on the side, Deli meat roll-ups (protein) with spinach and peppers (carb), leftover roasted potatoes (carb), grapes (carb), and olives (fat), Almond butter (fat, protein) and banana (carb) sandwich on sourdough, or sprouted grain bread (carb). You want to eat a high carbohydrate dinner the night before competition and a light breakfast the morning of. 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. Required fields are marked *. 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. It also helps initiate the unlocking of fat stores for slow-burning fuel. Not sure what to eat? When the time comes to take center stage and try out for soccer, what you eat beforehand is critically important. Pregame meals are really a two-part program. 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. The Day Before. Eat a carbohydrate-rich dinner the night before and drink extra water throughout the previous day. Pre game snacks for soccer. Fat will slow absorption and digestion and the replenishment of glycogen stores. As a Nutritionist, and founder of Primal Peak, I share current content, recipes, and programs to guide you towards vitality and peak performance. Breakfast before a soccer game should be at least two hours prior. Making adjustments for consecutive game fueling, light eaters, and gastric distress are common concerns. Most athletes do best eating a higher calorie meal two to three hours before any intense activity. 8 Answers. However, I have seen too many youth players eat … Go to bed early so you can get a good rest for the next day. Because this meal is three to four hours before a meal, it might be necessary to top off glycogen stores before activity. In comparison, whole foods elicit an innate appreciation for pure nourishment and satisfaction. This will dramatically slow and interrupt digestion, causing distress and discomfort if your belly is full of food. Breakfast will be the main pre-game meal to focus on. As requested, here are some tips on what you should eat before your football match. These are broken down into glucose to provide the energy that you need during the game. 2 or More Hours Before Game Time. But with all that in mind, let’s look at some general eating guidelines that you can apply to sports like soccer. As part of the pre-game meal, protein helps stabilize blood sugar, provide satiation, and deliver the building blocks needed for post-activity recovery. Refueling after one and before another can help refill glycogen stores and maintain energy levels. Aim for dairy products, fruits, starchy vegetables, whole-grain bread or pasta, and sugary sweets. But what about pure water, which athletes used for … Sign up for exclusive soccer tips sent to your inbox and a free ebook of our best soccer training content. A glass of water should also accompany the evening meal. But again, that process doesn’t last through an entire soccer match. “Eat a bigger meal with plenty of fluids, especially water,” says Turner. They're kids. Bedtime snack Stay tuned for more posts on proper eating habits. This is a common practice among elite athletes. If your child has an early morning game or practice, here's some advice on what and when she should eat for peak athletic performance. If you have a morning event, your dinner the night before becomes your most important meal! High fiber foods can also cause distress. 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. Packaged products draw us to the nutrition facts labels and can lead to obsessive behavior over food components. Vitamins and minerals unlock energy, support reactions, and complete pathways to keep athletes in top condition. tbh i usually play morning kickoffs so i just go with a sugary cereal. It is a fine balancing act initially, but becomes second nature in no time at all. With high-intensity exercise, the body shifts up to 80% of its blood supply towards muscle tissue and away from the stomach. Include large portions of grains or pasta, vegetables and small to medium portions of beans, chicken, fish, or meat. If you have a morning game, a substantial dinner the night before or late-night snacking can boost your liver glycogen stores, although you run some risk of putting on body fat if you eat heavily at the end of the day. I know to eat carbs but I need names of things. You also might rush to the game without having eaten all day. 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. 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. Overwhelmed by decision fatigue? Root vegetables: carrots, beets, parsnips, etc. Without adequate, balanced nutrition, you won’t have enough energy to play your best. Eating During Competition During the game, carbohydrate supplement drinks given before the game and at halftime have been shown to increase running volume and intensity in the second half in soccer players. It sounds silly, but you want it in the light lemonade or even clear shade. Winning plates are built from a variety of carb sources including: Eating adequate protein allows the body to maintain and build tissues – including muscle – for strength, agility, recovery and repair. Here are some meal examples for how to get energy for a soccer game. 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. Is It Safe to Play Indoor Soccer During Coronavirus? I have a soccer game tomorrow after school so I just wanted to know what kind of food I should eat tonight. Sugars and refined flours are also digested quickly, resulting in blood sugar and insulin spikes, which zap energy and lead to overeating. Avoid soda, juice, and candy, as well as meals emphasizing baked goods, breakfast cereals, refined breads and pasta, and packaged snack foods before game time. The road to playing well starts with eating well. 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