Eating yogurt as part of a balanced diet is important and it can provide you with a very healthy and beneficial breakfast before a big game. Before match day, things change a little. I go into depth with amino acids and protein here. Without adequate, balanced nutrition, you won’t have enough energy to play your best. Look at everything before you make your choices. At this point, you should be drinking water continuously. What to Eat After a Match "When the match has finished I would recommend eating 30 minutes after the final whistle. The BCAA’s will help your body avoid breaking down your muscles for energy needs, which will help with post game soreness and decrease muscle loss. Start taking more water and fluids three days to game day. I also would eat a banana as well with breakfast. Soccer requires speed, endurance, a consistent energy supply and focus. Pregame meals are really a two-part program. You will constantly hear that you should focus on "complex carbs" for long-term loading, but let's be real. Try to drink about a gallon of water a day. 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. Being a dairy product, it provides you with a good source of calcium, a significant mineral to both bone and muscle strength. The right combination of foods can give you the edge over your competition. Another way you can prepare, as I prefer to, is with a smoothie. 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. Being moderately dehydrated, 2% of your body fluids, has drastic effects on your performance, decreasing endurance by up to 30% (3). Imagine you get to the game and you don’t have your youth soccer cleats to be able to compete! Proper pre-game nutrition can provide you with the energy you need to take on the challenges of game … A game lasts for 48 to 60 minutes, but most plays require quick bursts of high-intensity effort. Maintain this through to game time. 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. When you eat a big meal, your body sends more blood to your stomach to help with digestion. But for now, Almonds are better for you than peanuts, but it is pricier, so don’t feel bad going with peanut butter if the budgets tight, Curcumin, the active ingredient in turmeric, is the most anti-inflammatory food in the world and it’s anti-catabolic (. On game days, focus on eating clean foods and staying hydrated. Pregame meals are really a two-part program. It's a simple twist on a modern favorite that will stay fresh in … I heared that eating bananas before a game gives you energy. If you can’t do 100% all the time, you should at least try to do it for game days. You might read that some people recommend eating 30 mins before a workout, but just know that these people did not play pro soccer. Full Hydration. Recovery options after the game need to include carbohydrates to replace depleted energy stores and protein to rebuild weary muscles. A football game is a grueling test of power, strength and stamina. This is a common practice among elite athletes. Most players have the day before a game to have a light training, go over tactics and continue muscle recovery from the tough practices preparing for the upcoming game. For example, “Food Guide for Soccer” recommends eating trail mix, an apple and cheese sticks or a chicken dinner with rice and vegetables. 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. 08 July, 2011 . What should I eat before my soccer game? We want to be fully hydrated, except without the feeling of water weight in our stomach. Find a way to add it into your morning, and it will help your blood sugar response and your energy level throughout the game (2). 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. If you're having difficulty developing a diet plan that aids your soccer performance, ask a dietitian or sports nutritionist for advice. This depends on the individual kid and timing of eating needs to be experimented with at practices. Adding in berries and raisins in are a good add as well for some more carbs. You just spent 7-8 hours not drinking water, and your game is coming up. 3-4 Hours Before the Game . Carbs, protein, water, vitamins from fruit and veggies are … Discussion and answering questions in any aspects related to the game and timing of eating needs to going. 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