As an athlete, you must fuel your body with proper food before and after your match to make an effective performance whether on the pitch or off.
Similarly, soccer players should always have a proper diet to match their training load.
Most of the time players are supposed to have tough training which may lead to fatigue.
Hence players must have a sufficient amount of which are rich carbohydrates to fuel their body which helps them reduce fatigue, sustain performance, and fast recovery.
Here we provide you with some of the options for food to eat and not to eat before a soccer game.
What to eat before a soccer game?
A soccer players must fuel themselves with an adequate amount of food and also make sure to have enough time to digest it.
They should have a meal containing 300-500 calories 3 to 5 hours before playing a game and a light snack 1-2 hours before kickoff.
Players must have carbohydrates that can be easily digested and a little portion of fats, fiber, and protein.
What to eat for breakfast before a soccer game?
Here are some of the types of foods to include in your diet before a soccer game.
High in Carbs
Before 3 to 5 hours of your match, soccer players must have foods rich in carbohydrates which can be oatmeal with low-fat milk, banana, whole wheat bread, and a glass of orange juice.
Complex carbohydrates will make sure that you have enough glycogen throughout the match.
Glycogen is the compound that is used for your cell for energy and also a storage form of glucose.
You can always go for the low-fat dairy products or carbohydrates which are low in fiber if you have only an hour left for your match.
Players can have a fruit smoothie prepared from yogurt, milk, and fresh fruits which helps you to get quick energy.
Fluid
Always drink 2-3 cups of water with your breakfast before 3 to 5 hours of the match and you can continue to drink as the match comes near.
You can have milk, smoothies, sports drinks, plain and diluted 100 percent fruit or vegetables.
Calories to take
The calories you take before the match depends upon how many hours you have before your match.
If your breakfast is before 3 to 5 hours of the match you can have meals containing 400 to 600 calories.
Players can have a 200 to 400 calories meal if the match is starting in a couple of hours.
You can find some of the options for food to eat for breakfast before a soccer game down below.
- Oatmeal mixing fruits
- Protein shakes, Yogurt, and fruits
- Low-sugar, whole-grain cereal with bread
- Bagel, waffles, or toast with eggs
- Vegetable
- Whole-grain wrap or sandwich with salads or chicken
- Bowl of muesli with berries and yogurt
What to eat for dinner before a soccer game?
Here are some of the options for the food you can have for dinner before a soccer game.
- For pasta with the meat, you can choose between red and white sauce
- Turkey or Ham sandwiches and fruits
- Chicken, turkey, beef, fish, and salad
Here we added some of the pre-game snacks you can have.
- Granola bars and protein bars
- Trail mix
- Sports drinks
- Bananas, apples, or oranges
- Jelly sandwiches
- Handful of almonds
- Toast with cheese
What to eat after completion of the soccer game?
There is always proper food to eat after your soccer game.
If you still have the next match to play you can have food having 10-20 grams of proteins, an adequate amount of carbs, and fats.
If you don’t have the next match, you can always go for the meal to refuel your body which contains 300-500 calories.
Snacks to have if you have the next match and 30-45 minutes after:
- Protein Shakes
- Fruits like oranges and banana
- Chocolate milk
- Yogurt
- Sports drinks having low sugar
- Trail mix
- Protein Bars
Some of the post-meal you can have are listed below:
- Burrito bowl with rice, meat, vegetables, and beans
- Rice with grilled chicken and vegetables
- Pasta pairing with vegetables and meat
- Stir-fried rice with meat and vegetables
- Salad sandwiches or wraps
- Avocado
- Dairy-based smoothie
- Muesli with nuts and seed
What to not eat before a soccer game?
Soccer players have to avoid meals having high fiber and fats because it is difficult for the body to digest.
Fiber and fats will make challenging for your body to access carbohydrates that are needed for you in the field.
High fats meats and fried foods are some of the foods to avoid before a soccer game.
The given foods are some of the few fat-rich foods to avoid before a match:
- Hamburger
- French fries
- Sausages and
- Fried eggs
Though peanut butter also contains some fats and oils, it’s an exception because of its high protein content.
It also helps to make it easier for your to body break down you can also pair it with whole-grain bread or toast.
Here are some of the fake food players must avoid before their match.
Always choose whole food for better performance of yours in the field.
- Sports supplements
- Sports powders
- Power bars
- Gels
- Protein drinks
Always choose nutrients like protein food over supplements. But supplements might be helpful if you are having trouble getting important nutrients from your diet.
A smoothie made using greek yogurt, nuts or nuts butter, milk, and seeds provides you richer protein than any other protein shake and the good thing about it is it comes from whole food.
Always Limit Sugary sources of foods
You know what, Carbs are not bad but carbs containing sugar and carbs which are processed are less healthy than any other option.
High sugar carbs can lead you to difficulties during your match.
Since the body can break down the sugar quickly it is not the best option for soccer players.
These are some of the sugary items to avoid before your match.
- Sugary Cereal
- Candy
- Cookies and Biscuits
- Soda
The Final Takeaway
Every player must have carbohydrates, proteins, and fluids to eat before their match.
Having a proper diet means you can reduce the risk of injuries and better performance in the field.
Drink an adequate amount of water and make sure you are hydrated.