Keep sipping on water, sports drinks and juices, but avoid soft drinks. If you are eating a solid meal, then you’ll want to give yourself time. Chew peppermint gum during warm-ups or during the game. Each player is different, but most will often eat a pre-game meal around 3 to 4 hours before the start of the match. • Choose one dessert, not a plateful. In the two to three days before a soccer game, you should consume five to six grams of carbohydrates per kilogram -- or 2.2 pounds -- of body weight, per day. WHEN to eat before a game. Make sure it’s nothing big that will take the resources of your blood circulating away from your muscles and brain. What to Eat for Energy Before a Football Game. 08 July, 2011 . Proper pre-game nutrition can provide you with the energy you need to take on the challenges of game … For that reason, to sustain the rigor used while playing, it’s vital to have the right and appropriate meals. Besides training, nutrition will be one of the best ways to prepare for our games. This timing also depends on individuals’ metabolisms, but 3-4 hour window is where you should begin your experimenting at, trying to get the timing down for yourself better and better each game. Soccer players spend a lot of time running up and down the field, and losing fuel in their legs contributes to "hitting the wall" during a game. What to eat before games. My pre-game smoothie (remember since it’s not solid food to have it closer to 3 hours till game time than 4). Rather, if your pre-game meal is less than ideal, you should ease into something better. For example, A grilled Chicken breast with pasta, a slice of whole wheat bread or a serving of corn, and water or 100% juice for hydration. The eggs have the essential amino acids we need to provide energy for our muscles and are enough calories to provide us with energy for the game. Preparing mentally for a game through food choice is not really discussed often, but it is actually surprising the effect that food has on your thinking. If the event starts at 8:00 a.m., What to Eat Before a Soccer Game for Optimal Performance, Examples for What to Eat Before a Soccer Game, The Best Soccer Player Diet Plan for Optimal Performance. There is nothing more embarrassing than cramping up while playing soccer. What you eat before a game has a significant impact on your performance. Many soccer players have rituals bordering on superstition when it comes to what they eat before a game. We cannot apply the same rules to adult athletes to kids. Despite there being some variation, pretty much all of the experts agree that you should eat in the 1-4 hour period before you play a game. Eat a balanced meal at least three hours before the game, followed by light snacks to keep your energy up as kick-off draws closer. Try to fuel muscles 1-2 hours before an athletic event. We want our glycogen storages in our muscles to be full and ready for our explosive movements. Load of the on the veggies in the scramble. You want to go into a game with confidence and swagger about you that you are going to win. We don’t want to be going into a game with extra weight slowing us down. “Carbo loading” the night before a game when your muscles are already rested and filled with glycogen and your liver has plenty of carbs for normal body function will just cause the extra carbohydrates to be stored as fat. You will want to eat a … One of the hardest responsibilities as a soccer coach while on the road is monitoring your player’s food intake. Monitor urine color on game day. If you need to, have a pre-game checklist in your bag or by the door for you to check off before you leave. Don't eat too much before hand, maybe have a meal 2 hours before. Plenty of water the day before a game and sipped regularly throughout the match will help you stay hydrated. If you want to perform at your best in soccer, you can take a page from the elites and eat correctly, especially before and after the game. It’s important to start matches well-fuelled. This will help you do better when the game date arrives. They will help you avoid muscle breakdown along with improving your muscle recovery. This involves increasing the amount of carbohydrates you eat in the 2-3 days before the match. Your muscles store around 300 to 400 grams of carbohydrates, and a soccer practice depletes about half of that. If you drink sports drinks during games, partially freeze them. A game lasts for 48 to 60 minutes, but most plays require quick bursts of high-intensity effort. They are full of fiber, are slow digesting carbohydrates and are extremely nutrient dense, especially kale (1). In the study, participants’ reaction time increase on average by 36 milliseconds. What should I eat before my event? You might have your own routine established and if so, you shouldn’t suddenly change it. This begins with getting amino acids in our body with our last meal. Try giving him water with every meal and then 16 ounces two hours before exercise and 8-16 ounces 15 minutes before the activity. Testosterone is a steroid hormone that, for soccer players, is important due to its effects on aggression. Cloudflare Ray ID: 5fb875946b4b01b0 To get the mentality of having lots of energy and alertness, yet being able to focus all this energy towards the game comes from balancing out the minor caffeine that comes from tea with the relaxing and focusing chemicals within it. Banana's are one of the best pre-game foods that you can have, hence why you see so many professional athletes eating them before, during and after they have played their sport. Neither one is better than the other is, but I feel lighter after smoothie then eating a solid breakfast, but other players may like the feeling of filling up a few hours before the game or eating something warm that the above example would give. At this point, you should be drinking water continuously. Make sure to have a few glasses of water with breakfast. 6. Play board games, go for a walk or take the soccer ball outside with the family. Definitely the best pre-game food! The iced tea will have the same effects that the hot tea, so there is no need to avoid this advantage because of the weather. This timing depends on what and how much you eat. Let’s use a game at 1 o’clock for our example. Mainly it's most important to drink lots of water directly before the game. We want to have plenty of amino acids in our system so we can avoid breaking down muscles to get the amino acids we need for energy. Run or practice the sport for at least 1-2 hours each day. This is where things start to get fun. This means your body is not in that big of a glycogen deficiency. Start taking more water and fluids three days to game day. The dosage you would want for this would be 100mg L-Theanine per cup of Joe. A cramp is simply a lack of preparation. Drinking sports drinks in slushy form was shown to improve exercise endurance by 10% (, I know I said early don’t skimp on the yolk, but the coconut oil provides the saturated fat needed in this smoothie, Cacao powder is damn awesome, and I’ll talk about it in the future. You might read that some people recommend eating 30 mins before a workout, but just know that these people did not play pro soccer. What Should Athletes Eat Before a Game?. Read further and find out. Peanut Butter and Honey Sandwiches. If you can’t do 100% all the time, you should at least try to do it for game days. I also would eat a banana as well with breakfast. With this smoothie, I would continue with the rest of the eating schedule that I listed in the first example. 2. The key to game-day nutrition is eating substantial yet light meals. This is a common practice among elite athletes. If you play at an intense level of football, it’s important to increase your carbohydrates a few days before a game. It sounds silly, but you want it in the light lemonade or even clear shade. I go into depth with amino acids and protein here. Some kids will need two hours to digest before they play. So if you weigh 165 pounds -- approximately 70 kilograms -- you should consume between 350 and 420 grams of carbohydrates daily. … I like to sauté them in olive oil before adding the eggs in. 4 Little-Known Methods to Boost Your Energy Before a Soccer Game Sometimes, you just can’t be bothered to play. Consuming carbohydrate at least an hour before kick off allows any hormonal imbalance to return to normal. Your energy will be high, you will feel light, alert and aggressive yet relaxed and composed at the same time and it’ll last the entire game. This involves increasing the amount of carbohydrates you eat in the 2-3 days before the match. To avoid this sick and heavy feeling, we need to eat our last meal 3-4 hours before our game time. Catabolic means that your body begins to breakdown the proteins that make up your muscles to get the amino acids it needs, and yes, this is as bad as it sounds. Your thinking and mood are based on the presence of hormones and neurotransmitters in your body, and while this sounds complicated, it’s not. However, through proper nutrition, we can avoid our body going catabolic along with the muscle soreness that comes along with it. Another way to prevent getting this page in the future is to use Privacy Pass. Get 2 glasses of water in you within a half an hour of waking up. Also if you get a flavored protein powder, that will add more flavor, but I prefer to go with the one with the least ingredients possible. An extra tip: BCAAs, or branched chained amino acids, are a great option for extra insurance against going catabolic (6). A soccer player's diet plays a big part in what they achieve out on the field and here is a guide to what they should eat and drink. Read further and find out. ... Have a high-carbohydrate, moderate-protein and low-fat and fiber meal 3 to 4 hours before the game. You just spent 7-8 hours not drinking water, and your game is coming up. This will take evaluating how you recovered and ate the past few days. • On game days, focus on eating clean foods and staying hydrated. “The night before games I’ll have chicken, pasta, fish: all the normal stuff you would expect us to eat. And surprisingly, as I’ve forced some of my past teammates to realize, it doesn’t taste gross. at least an hour if not more but dont eat greasy foods before the game. So there you have it. Mainly it's most important to drink lots of water directly before the game. We want to come in with high energy and alertness, but with a calm sense of focus. Now lets look at … We need our blood to be going to our muscles and to our brain so we are able to optimally perform athletically and mentally. 3-4 Scrambled eggs with veggies and slices of avocado. Not all meals are created … The figures indicate the amount of calories you need to eat if you eat at 3-5 hours, 2-3 hours, 1-2 hours or 0.5 to 1 hour before the game. Playing on a hot day? High-intensity … Eat 3-4 hours before your game to allow for digestion and absorption. Completing the CAPTCHA proves you are a human and gives you temporary access to the web property. A snack before a soccer practice or game should be something that isn’t heavy, but is enough to keep kids fueled. Game-Day. Advice for Soccer Players’ Pre-Game Snack – What to Eat to Top Off: Soccer players can have a snack 1-2 hours before the event to top off your fuel stores. 7-8 hours, in complete darkness is the best way to keep our serotonin levels high (10). Higher testosterone levels will not only make you fight harder, but they will make you want to assert your dominance more. Rio Ferdinand was also spotted snacking on Jaffa Cakes at half time. Everyone rushes over to see if you’ve injured yourself, and you have to shamefully tell them, it’s a cramp. When it comes to food, avocado, almonds, kiwis and bananas all have the amino acid tryptophan, which is the key ingredient to making serotonin in your body (11). That means you only need slower digesting carbohydrates like vegetables and fruits. • Still hungry? Recovery options after the game need to include carbohydrates to replace depleted energy stores and protein to rebuild weary muscles. After knowing what to eat before a soccer game, following are general guidelines on the recommended calorie intake. A banana before warm up can help as well. I know the night before you're supposed to eat pasta, and I know you're supposed to eat breakfast, but 1 1/2, 2 hours before the (finals) soccer match, what should I eat to be at my best game? While one is out on the field, there is a lot of fat burning, high energy usage, and muscle strain. Your body uses amino acids for almost all body functions, and when you’re pushing your body in a game of soccer, your body needs amino acids more than ever. If you follow the principles below, you will come into a game mentally and physically prepared. Before a soccer game, you need to consume a large quantity of carbohydrates, a moderate amount of protein and a low amount of fat. 1. Professional players and athletes do this using a technique called carb-loading. As I have covered before about amino acids, animals are our best source of them. What other topics would you like to see? Your IP: 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. You should not eat all the calories indicated from 3-5 hours to 0.5 to 1 hour. so is it true? The cacao powder, almond butter and banana are the driving flavors in it. Try to get at least an extra hour of sleep. You can't force them to eat what they won't, and they can only eat so much. So what should I eat? What to Eat After a Match "When the match has finished I would recommend eating 30 minutes after the final whistle. I heared that eating bananas before a game gives you energy. You will constantly hear that you should focus on "complex carbs" for long-term loading, but let's be real. Carbs, protein, water, vitamins from fruit and veggies are … Wayne Rooney once said "I tend to just have cereal before a game, probably a bowl of Coco Pops. This will take some planning on your part. I explain it more in depth in here, but just know that this energy is used for explosive movements, so we want it completely full going into a game. Another way you can prepare, as I prefer to, is with a smoothie. Wake up 4 hours before important games or soccer events, eat a simple breakfast (bread + a nut butter), and then go back to bed. Now while this smoothie appears to be a hodgepodge of random foods, I’ve picked all of them to fill a specific need for a soccer players needs. Prepare the tea the night before and put it in the fridge. Make sure you have your team jersey, league t-shirt, shorts, and soccer socks all washed before game day. • Stay active. So what do Premier League footballers really eat on game day? BCAAs are legal for college players to take, however, they are not legal for colleges to provide to their players. If your child is an eating machine then you probably can go with this premise. Soccer players should eat foods with a low to medium GI before a match. So think about your practice schedule and your eating for the days leading up to game day to give you an idea of what your carb intake should look like. Kick Off With Breakfast ; All About Carbs ; Finding the Right Foods ; It's Game Time ; Written by Mike Samuels . So we have just covered many ways to fully prepare yourself for coming into a game as prepared as possible. This depends on the individual kid and timing of eating needs to be experimented with at practices. If you try to replace all the glycogen in your muscles on game day, then you’ll be forced to spike your blood sugar by high carb intake, which as we all know leads to a quick drop of blood sugar. Eggs are not only a great source of protein, they are packed full of nutrients like protein, Vitamin D, Vitamin A, Vitamin B2 and iodine that our body loves and saturated fat, as I have talked about are actually really good for us (5). They're kids. What to Eat Before Soccer Tryouts. Besides what to eat before a soccer game, for best performance your body needs adequate hydration. If you are a recreational soccer player, you might arrive at a game after eating a large meal and find you're too full to run well during a 90-minute outdoor contest or a 48-minute indoor one. Spicy foods should be avoided. A penalty kick takes about 50 milliseconds to reach the goal line. If you didn’t refuel your muscle glycogen storages properly the last couple days, then a small side of oatmeal can help. Since the avocado is a monounsaturated fat, we need the egg yolks for our saturated fat to help with the promotion of testosterone and long lasting energy. As game time approaches we run out of time for heavy digestion, so easier fuels are needed. These options will leave you feeling highly alert, yet without any jitters and lack of focus that sometimes comes from consumption of caffeine. One is to get solid sleep. What to Eat before a Soccer Game for Energy- According to research, it is advisable that a player should eat his/her pre-game meal plan 2-3 hours before the match. Monitor urine color on game day. Fruit will help provide vitamins and minerals that help your body function as normal. If you're having difficulty developing a diet plan that aids your soccer performance, ask a dietitian or sports nutritionist for advice. Advice varies on when to begin tucking in to your pre game meal. We try to eat perfectly to optimize our game all the time, but often times it’s difficult to be 100%, and sometimes it keeps us sane to be at about 85-90% perfect and to let us falter a little. You have to be the field in about an hour for warm-ups, so now is a good time to take advantage of the benefits of tea. Before a soccer game, you need to consume a large quantity of carbohydrates, a moderate amount of protein and a low amount of fat. If you enjoy the information here, please share it and/or comment below. and the night before a game try to eat noodles. Milliseconds can make a difference. Examples for What to Eat Before a Soccer Game. This meal should contain some carbohydrate for fuel as well as some fluids for hydration. We can boost our testosterone through healthy fats. 2 or More Hours Before Game Time I have a soccer game tomorrow, I play forward which means I do most of the running. 2. If you are at an office or shared network, you can ask the network administrator to run a scan across the network looking for misconfigured or infected devices. When you eat a big meal, your body sends more blood to your stomach to help with digestion. And how many hours should I eat before the game? Nutrition is important and these soccer player eating tips before and after games is a game changer. Stop putting butter, salt, and/or sour cream on the potatoes. This is about how long it takes the water to get through your system. An average sized man, about 70kg, should therefore be looking to eat a pre game meal of around 70g of carbs. If we are only aggressive and are not balancing it out with a sense of composure, then we’re not going to play our best. As requested, here are some tips on what you should eat before your football match. We want to feel light, with our blood circulating through our entire body and not in our bellies digesting meals. Do you want some advice on the best foods to eat before your soccer game? Each player is different, but most will often eat a pre-game meal around 3 to 4 hours before the start of the match. I know every player has had at least one practice where he or she ate too much too closely to practice and then felt sick during it. With the above tips, I’ve already recommended a banana before the game and plenty of water. Good sources include pastas, noodles, rice and bread. You can't force them to eat what they won't, and they can only eat so much. Make this mostly carbohydrates with a little protein and make sure it’s a familiar food that you … Have your first snack within the first half-hour after the game and then continue every two hours for the next four to six hours. Your best pre-game meals are low in fat and fiber. “But if I warm-up too hard I’ll be tired at kick off, right? Testosterone. We should be drinking as much water as possible the night before and the morning of a game. They fruit will provide more carbohydrates for your body, and since they are being eaten with fats and protein, they will digest slower than if they are eaten on their own. If you choose not to do this, you could get injured. I love engaging in discussion and answering questions in any aspects related to the game we all love. It sounds silly, but you want it in the light lemonade or even clear shade. If you are on a personal connection, like at home, you can run an anti-virus scan on your device to make sure it is not infected with malware. No questions, plain and simple, you are going to win the game. On the day of the game, take non-caffeinated fluids one hour to the game. Last game I ate pizza, cookies, drank coke and felt horrible! The meal for high school, college or pro is 5 hours before the game starts. Get plain oats and cook them. eat like a salad or something that gives u energy but not anything big. Drink Water Throughout the Day . Proper pre-game nutrition can provide you with the energy you need to take on the challenges of game … Pre-Game Eating Guidelines. The goal of this post is to answer the question we all ask, “what should I eat before a soccer game?”. Everyone has heard of it, but do you know what it is responsible for and how you can promote it? Chewing gum for 10 seconds has been shown to improve reaction times by 7% for up to 15 minutes, because when you chew, you stimulate the promoter cortex, which prepares your brain for movement and reaction (. So we have just covered many ways to fully prepare yourself for coming into a game as prepared as possible. I played soccer for 15 years and usually it was whole grain pasta and raw fruit before games. Spicy foods should be avoided. While one is out on the field, there is a lot of fat burning, high energy usage, and muscle strain. Do not use the crappy oatmeal with weird flavors added into it. Pasta, bread, fruits and vegetables are all great foods to eat for your pre-game meal. I played soccer for 15 years and usually it was whole grain pasta and raw fruit before games. It really boils down to two things: (i) your personal preference and (ii) what exactly you’re eating (smoothies, for example are quite quickly digested). Pre-game meals should also be pretty bland as to not upset the stomach. Without adequate, balanced nutrition, you won’t have enough energy to play your best. • Lets begin by looking at what you need of your body come game time and work our way backward to see how our food choices can optimize our bodies to meet the requirements. As one athlete explained, “I don’t want to have food in my stomach when I’m competing. Extra Tip: Eat a tablespoon of honey before bed to drastically improve the quality of your sleep . and should i do that? So what should I eat? Following the directions above about drinking tea before a game can help with keeping composure while adding aggression to our game. If you get into the apple juice shades, hydration levels are lacking. You might have your own routine established and if so, you shouldn’t suddenly change it. Because carbohydrates are easily digestible and give you a great deal of energy, they tend to be best pre-event meals. High in fiber and potassium, it will help give your body the glucose it needs to function so your body is running on all cylinders. Plain and simple. Since it’s high in fiber, the insulin response will not be great, but it’ll add a little extra glucose into your system right before your begin using your glycogen storages in your muscles. While bacon and steak shouldn’t be our go-to pre-game meals due to their higher demands of digestion, we can go for eggs and some ham. Imagine you get to the game and you don’t have your youth soccer cleats to be able to compete! However, I have seen too many youth players eat … Excellent ball-handling skills and an enjoyment of running help players perform at their best, and so does proper nutrition. Run a warm-up and stretch the day of the game. This game is very important and I don't want anything to slow me down. Pre-game meals should also be pretty bland as to not upset the stomach. These will provide slow releasing carbohydrates. The banana will help with serotonin production, potassium levels and another last minute boost of carbs. Make sure that your child is drinking water throughout the day and leading up to the game or practice. Pregame meals are really a two-part program. This, combined with have plenty of glycogen storage, physical preparation through trainings and having some salt with breakfast or in a sports drink will keep you from getting cramps during a game and embarrassing yourself, because you’re better than that. But this time, you turn up and start warming up and you just aren’t feeling fired up to play. Since they are purely amino acids, you can take them closer to game time, since they are extremely easy to digest due to the branched chain. Now lets look at a couple of ways we can put this into practice. !” Wrong. WHEN to eat before a game The ultimate game day nutrition preparation. Then 2 – 2.5 hours before the game is the pre-game snack. As I mentioned above, if you want a little something after this last meal, a banana before game time would be good, along with a handful of nuts. An extra tip for lower insulin response is cinnamon. This meal should contain some carbohydrate for fuel as well as some fluids for hydration. Eat a bigger meal two to four hours before go time. Naturally raising your dopamine will keep you alert, motivated and energized for hours after the meal. We usually eat three hours before a game but I would recommend eating even a bit before that; something like three-and-a-half hours before would be perfect." Don’t eat everything on the list before the game, of course—it’s intended as a guide to food choices depending on how much time you have and how hungry you are. • Eat a light snack before going to a holiday party. Another alternative is to drink Yerba Mate tea. I prefer to have smoothies as my last meal, so I tend to aim to finish them right around 3 hours before my game, since they digest quicker due to being in liquid form. Another reason for making sure you get plenty of protein in your last meal is for the specific amino acid tyrosine, which promotes the neurotransmitter dopamine (7). It’s important to start matches well-fuelled. What to Eat During Soccer Tournaments As a soccer coach, I don’t have to tell you that coaching a youth soccer team while traveling in tournaments is a difficult task.