What to Eat Before a Soccer Game-Pre Game
The fuel you put in your body will have a huge impact on your physical performance during a soccer game. Proper diet and hydration will have a direct effect on how far you can run, and how long you can play without fatigue. The repeated sprints and runs required during a game of soccer place a high demand on the glycogen stores of the body. This places a high importance on a carbohydrate rich diet.
Timing
The fuelling process should begin 2 to 3 days before a game and continue on an ongoing basis. Players should hydrate on a consistent basis with at least 1.5 to 2 liters per day. Players should also consume sports drink up to, during and after a game.
On game day players should consume a meal rich in Carbohydrate 2.5 to 3 hours before kickoff. Eating too soon before the game will not allow the body sufficient time to digest the food and use the carbohydrate provided to optimal effect. Players should also eat a meal rich in carbohydrate immediately after a game. Protein and carbohydrate consumed after a game will help the body’s recovery process and repair muscles after strenuous competition.
Hydration
Hydration is a crucial element of soccer nutrition and also good health, for both adults and youth players alike. One study demonstrated that "moderate dehydration is detrimental to soccer performance. However, it remains unclear whether this could be attributable to water loss in itself or the negative psychological associations derived from a greater perception in that conditioning. (Pubmed)
Food Type
The glycogen stores of the body play a large part in your physical capacity standing up throughout a game. Healthy foods rich in carbohydrate will optimize your glycogen stores and allow you to make end to end runs during the second half and later stages of a game. Good foods to eat for carbohydrate are;
- Whole grain pasta
- Whole grain bread
- Brown rice
- Baked potato
- Rice pudding (dessert)
Protein is also an important element of a soccer player’s diet. Protein will develop muscles and increase the recovery and repair process of the body following competition. Good sources of protein include;
- Chicken
- Lean red meat
- Fish
- Beans
Avoid
High fat processed foods have little value to the body when it comes to converting food to energy. Soccer players should steer clear of high fat foods and candy, especially during the season.
Not only
does eating a healthy diet increase your soccer performance, it improves your overall health and will help you lead a longer life over years.
You should also avoid soda and juices high in sugar. Natural fruit juice is fine but brands containing high sugar levels will hinder performance not help it. Soda can also have a dehydrating effect on the body, putting you in a bad position before the game even starts with regards to hydration.
If you enjoy your favorite sweets, try limiting it to one time per week and not before a game, maybe as a reward the night after a game.
Half Time
If you eat at half time or close to a game you must keep the food light and high in nutritional value. Soccer teams often eat oranges at half time. Other foods that can provide quick energy are grapes, raisins or jelly beans.
ACTION PLAN
- Plan your meals on game day in advance.Plan your meals on game day in advance.
- Eat a meal high in carbohydrate 2.5 to 3 hours before game time.
- Eat a meal high in carbohydrate and protein immediately after a game.
- Drink 1.5 to 2 liters per day of water.
- Consume water or sports drink before, during and after a game.
- Avoid processed foods, or foods high in sugar and fat.
- Avoid drinking soda or highly caffeinated beverages.
