Below are some essential nutrients which players need, as detailed by thefa.com: Simple carbohydrates: found in sweets, cakes, soft drinks, jam. 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. Amino acids from protein help reduce Delayed Onset Muscle Soreness. On game days, focus on eating clean foods and staying hydrated. WATER What soccer players eat for breakfast For breakfast you can eat oatmeal, egg white, boiled eggs, omelette, bread, grain cereal [low sugar], avocado, cottage cheese, protein shake, banana, strawberries, blueberries and blackberries. If you get into the apple juice shades, hydration levels are lacking. | Matter of fact, when you see the pro games that go into extra time some of them are eating banana or protein bars. Now we live in the digital world, so here you are reading your favorite blog. For example, “Food Guide for Soccer” recommends eating trail mix, an apple and cheese sticks or a chicken dinner with rice and vegetables. Eat a … Foods that you can pack in a cooler are: yogurt, veggies, brown rice, quinoa, whey protein, avocado, cottage cheese, peanut butter. Dehydration, which is the loss of too much water, is the most common nutrition problem among athletes. PROTEIN 175lbs x 23 = 4,025 calories per day. So many people wait till game time or right before. Updated: The latest Sports Nutrition News from Nancy Clark: What to eat before playing soccer.Food is fuel. Soccer players cover an average of 5 to 7 miles during a match. One of the hardest responsibilities as a soccer coach while on the road is monitoring your players’ … Before a soccer game, you need to consume a large quantity of carbohydrates, a moderate amount of protein and a low amount of fat. Good hydration should begin early in the day before kids even set foot on the playing field. This is when your body is primed to easily put these nutrients to use for recovery: In general, it's best to consume 10-20 grams of protein after a game. Just know that your body will not recover as fast as chicken or these foods below. If the event starts at 8:00 a.m., On the day of the game, take non-caffeinated fluids one hour to the game. Early Specialization vs. Another important nutrient is water. Before a soccer game, you need to consume a large quantity of carbohydrates, a moderate amount of protein and a low amount of fat. Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as eggs and whole-grain toast with fruit for breakfast or a sandwich with … Different places will tell you different things, so becoming confused about how to best prepare your body before playing sport is something many of us have faced. As requested, here are some tips on what you should eat before your football match. Water, sports drink are really the only things you should be putting in your body during a game. Diane Scavuzzo: A lot of people get confused about the optimum time to Eat-to-Recover. ENERGY All this sprinting, jogging and changing direction require a lot of energy. Everyone knows that eating healthy is important, but not many know the best times to eat and what to eat. • Do not starve yourself all day. For the back to schooler who needs to fuel up for AB Calc and soccer, we talked carbo-loads and protein, anti-oxidants and calcium with Amy Rosenfeld, a registered dietician at Northern Westchester Hospital. 175lbs x 1.5 = 262.5 grams of protein Brings peace of mind knowing you have enough fuel to get through the event. Pregame meals are really a two-part program. We don’t sweat near as much, so therefore we don’t crave water. Younger athletes under 12 don’t need much sports drink, compared to high school, college and adults. Proper nutrition before a big soccer match can mean a superior performance. Athletes should be drinking twice this amount, especially older players. Another important nutrient is water. Some of my clients have kept that laminated sheet on their refrigerator for 9 years straight. If you're more active or seem to have trouble putting on muscle, opt for 20 grams. It's critical that soccer players make their game-day nutrition a priority, so they'll have the energy to perform their best throughout the entire match. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. On the morning of a game, include carbohydrates from sources like cereal, toast or bagels. The thing about turkey is it could make you tired after. Healthy fats. Read More. Many former professional colleagues & teammates as well as athletes from other sports have been through this program since 2011 & now it’s offered online. It was a good move by her for getting it for me. Soccer Dribbling Drills to Help You Beat More Defenders on the Pitch, What Soccer Players Need for Physical and Mental Programming During COVID-19, How the Slow, Small Kid Can Still Become an Elite Soccer Player, Liverpool's Assistant Manager Reveals Their 'Secret of Training'. Get you some veggies to go along with it because the vitamins will help your body recover faster. Maybe you take a season tracking your performance and how you felt and played. W ake up 4 hours before important games or soccer events, eat a simple breakfast (bread + a nut butter), and then go back to bed. It is a fine balancing act initially, but becomes second nature in no time at all. It's recommended that over the course of a game day, a soccer player's caloric intake should come from 55-65 percent carbohydrates, 12-15 percent protein and less than 30 percent fat. This promotes overeating later in the day. If you wait this long to start hydrating on a long hot day, it’s too late. When I played pro soccer we usually would be given a granola bar or banana for pregame snack, 2.5 hours before the game. As a soccer player, who is lifting, doing conditioning and … Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. If you have eating fruit before games and had no problems, then that works for you. EXERCISE What other topics would you like to see? Intense activity (lasting more than 90 minutes): 1.5 grams of carbohydrate per kilogram of body weight immediately after exercise, and an additional 1.5 grams of carbohydrate per kilogram two hours later. Depending on what part of the world you live in and how old you are depends on how much you should hydrate and with what. For breakfast you can eat oatmeal, egg white, boiled eggs, omelette, bread, grain cereal [low sugar], avocado, cottage cheese, protein shake, banana, strawberries, blueberries and blackberries. However, a recent study found that even professional soccer players often fail to hit these marks. As one athlete explained, “I don’t want to have food in my stomach when I’m competing. What stuck out to me most was the timing of when we would eat. I ended up flushing the sodium out of my body which caused me to cramp up early in the 2nd half. Eat as much organic foods as possible. If you are having cramps you can eat banana. Because this meal is three to four hours before a meal, it might be necessary to top off … Eat a large high-carbohydrate breakfast with a hearty brunch or light lunch by 10 a.m. Eat a high-carbohydrate breakfast and lunch with extra fluids. Chocolate milk is great for recovery when you need to perform again later that day. Fueling properly before a game has multiple benefits: Good pre-game nutrition should occur early and often. Here's Why, New Study Says 'Food Deserts' Not to Blame for America's Junk Food Addiction, Here's What Happened When Gatorade Sent Me to Train Outdoors in the Brutally Cold Minnesota Winter, The Essential Energy Bar Recipe For Athletes, The Juice Shots Pro Teams Rely on for a Performance-Enhancing Boost, New Study Reveals Whole Eggs Build Muscle Drastically Better Than Egg Whites, 5 Simple Exercises to Improve Your Soccer Skills, Become a Leader on the Soccer Pitch With These 12 Verbal Cues, 5 Drills to Improve Your Soccer Dribbling Skills, Soccer Players: Improve Your Ball Handling With 2 Simple Drills. As a soccer player, you need to eat right to play your best, and knowing what to eat … Keep sipping on water, sports drinks and … After you play a game or practice you should try to intake carbs within 30 minutes of playing. UEFA Champions League and Europa League Signed Memorabilia Auction. Monitor urine color on game day. 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. Your post-game meal doesn't depend on the timing of your game. I would plan on eating a small snack 20 – 30 mins after you play and then shortly after get you a good meal.