Professional players and athletes do this using a technique called carb-loading. 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. This involves increasing the amount of carbohydrates you eat in the 2-3 days before the match. Kick Off With Breakfast ; All About Carbs ; Finding the Right Foods ; It's Game Time ; Written by Mike Samuels . Before a soccer game, you need to consume a large quantity of carbohydrates, a moderate amount of protein and a low amount of fat. 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. and should i do that? I have a soccer game tomorrow, I play forward which means I do most of the running. Stop putting butter, salt, and/or sour cream on the potatoes. 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. “The night before games I’ll have chicken, pasta, fish: all the normal stuff you would expect us to eat. !” Wrong. Read further and find out. The carbohydrate sources I recommend for game day are spinach and kale. 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. We cannot apply the same rules to adult athletes to kids. For that reason, to sustain the rigor used while playing, it’s vital to have the right and appropriate meals. Your best pre-game meals are low in fat and fiber. You will constantly hear that you should focus on "complex carbs" for long-term loading, but let's be real. So what should I eat? As for soccer, members of the London-based pro team Arsenal eat broccoli instead of chips and beer, based on manager Arsene Wenger’s philosophies on nutrition, which he developed while working in Japan. So there you have it. Without adequate, balanced nutrition, you won’t have enough energy to play your best. Pre-Game Eating Guidelines. When the time comes to take center stage and try out for soccer, what you eat beforehand is critically important. Everyone has heard of it, but do you know what it is responsible for and how you can promote it? What Should Athletes Eat Before a Game?. We perform better when fully hydrated. Rather, if your pre-game meal is less than ideal, you should ease into something better. If you drink sports drinks during games, partially freeze them. It's a simple twist on a modern favorite that will stay fresh in … Make sure you have your team jersey, league t-shirt, shorts, and soccer socks all washed before game day. What should I eat before my event? 2-4 eggs the morning of a game will leave you with amino acids and nutrients to keep your body in high gear for 90 minutes. If you are eating a solid meal, then you’ll want to give yourself time. While fruits are fructose, a type of sugar, they don’t digest as quickly as most carbohydrates because of the fiber in them. This timing depends on what and how much you eat. Get 2 glasses of water in you within a half an hour of waking up. Right before a football game you should eat a banana or an orange. 7. Because carbohydrates are easily digestible and give you a great deal of energy, they tend to be best pre-event meals. Load of the on the veggies in the scramble. Your IP: Performance & security by Cloudflare, Please complete the security check to access. 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." On the day of the game, take non-caffeinated fluids one hour to the game. These options will leave you feeling highly alert, yet without any jitters and lack of focus that sometimes comes from consumption of caffeine. Chew peppermint gum during warm-ups or during the game. Now lets look at a couple of ways we can put this into practice. Definitely the best pre-game food! This means your body is not in that big of a glycogen deficiency. 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. Monitor urine color on game day. Eat 3-4 hours before your game to allow for digestion and absorption. This involves increasing the amount of carbohydrates you eat in the 2-3 days before the match. In the study, participants’ reaction time increase on average by 36 milliseconds. This is not what we want. To come into a game like this, we need to turn to nutrition. Spicy foods should be avoided. The goal of this post is to answer the question we all ask, “what should I eat before a soccer game?”. Make sure it’s nothing big that will take the resources of your blood circulating away from your muscles and brain. … Milliseconds can make a difference. As one athlete explained, “I don’t want to have food in my stomach when I’m competing. Now lets look at … I wouldn’t be here if it wasn’t for the support of the OS community. Don't eat too much before hand, maybe have a meal 2 hours before. Pregame meals are really a two-part program. However, too much water in our stomachs when we go to play can lead to a heavy feeling and sometimes side cramps. It sounds silly, but you want it in the light lemonade or even clear shade. A football game is a grueling test of power, strength and stamina. Completing the CAPTCHA proves you are a human and gives you temporary access to the web property. • Use a smaller plate to encourage smaller portions. 08 July, 2011 . Rio Ferdinand was also spotted snacking on Jaffa Cakes at half time. WHEN to eat before a game. ... Generally you want to be eating 2-4 hours before your game or training session. Eat a snack about an hour before the opening whistle. You want to go into a game with confidence and swagger about you that you are going to win. I played soccer for 15 years and usually it was whole grain pasta and raw fruit before games. Testosterone. This is about how long it takes the water to get through your system. So what do Premier League footballers really eat on game day? 2. 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. If you need to, have a pre-game checklist in your bag or by the door for you to check off before you leave. If you can’t do 100% all the time, you should at least try to do it for game days. It’s important to start matches well-fuelled. Besides what to eat before a soccer game, for best performance your body needs adequate hydration. The dosage you would want for this would be 100mg L-Theanine per cup of Joe. 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. Full Hydration. However, through proper nutrition, we can avoid our body going catabolic along with the muscle soreness that comes along with it. 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). 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. WHEN to eat before a game However, I have seen too many youth players eat … If you play at an intense level of football, it’s important to increase your carbohydrates a few days before a game. Your muscles store around 300 to 400 grams of carbohydrates, and a soccer practice depletes about half of that. His diet is more strictly controlled and he gets to bed earlier. 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 (. 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. Another alternative is to drink Yerba Mate tea. This will take some planning on your part. Monitor urine color on game day. Not all meals are created … This begins with getting amino acids in our body with our last meal. Pre-Game Eating Guidelines. 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. You just spent 7-8 hours not drinking water, and your game is coming up. Rather, if your pre-game meal is less than ideal, you should ease into something better. There is nothing more embarrassing than cramping up while playing soccer. • Make sure to have a few glasses of water with breakfast. I also would eat a banana as well with breakfast. 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. What other topics would you like to see? It sounds silly, but you want it in the light lemonade or even clear shade. Before a soccer game, you need to consume a large quantity of carbohydrates, a moderate amount of protein and a low amount of fat. This meal should contain some carbohydrate for fuel as well as some fluids for hydration. Cloudflare Ray ID: 5fb875946b4b01b0 To avoid this sick and heavy feeling, we need to eat our last meal 3-4 hours before our game time. What to Eat for Energy Before a Football Game. Examples for What to Eat Before a Soccer Game. If you follow the principles below, you will come into a game mentally and physically prepared. Following the directions above about drinking tea before a game can help with keeping composure while adding aggression to our game. A game lasts for 48 to 60 minutes, but most plays require quick bursts of high-intensity effort. Look at everything before you make your choices. Working backwards, this means that we would want our last meal before the game to be between 9-10, which will give us plenty of time to digest. I love engaging in discussion and answering questions in any aspects related to the game we all love. • Eat a light snack before going to a holiday party. If eating this way before a game is new to you, I recommend testing it out before 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. Go to bed early so you can get a good rest for the next day. So we have just covered many ways to fully prepare yourself for coming into a game as prepared as possible. At this point, you should be drinking water continuously. 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. Carbs, protein, water, vitamins from fruit and veggies are … 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). One of the hardest responsibilities as a soccer coach while on the road is monitoring your player’s food intake. So what should I eat? 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. Use black pepper, garlic, and/or chives instead. It’s important to start matches well-fuelled. We want our glycogen storages in our muscles to be full and ready for our explosive movements. Make sure that your child is drinking water throughout the day and leading up to the game or practice. I don’t recommend you eat 30 mins before you play or workout. Being moderately dehydrated, 2% of your body fluids, has drastic effects on your performance, decreasing endurance by up to 30% (3). What to eat before games. i heared that energy drinks are bad so is there any other solution? 3-4 Scrambled eggs with veggies and slices of avocado. Read further and find out. 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. 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. Many soccer players have rituals bordering on superstition when it comes to what they eat before a game. Plenty of water the day before a game and sipped regularly throughout the match will help you stay hydrated. We want to be fully hydrated, except without the feeling of water weight in our stomach. 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.