... That would be the perfect meal before a match. Another way you can prepare, as I prefer to, is with a smoothie. I have a soccer game tomorrow, I play forward which means I do most of the running. Depending on if you have only 1 game or a tournament, depends on what you should fill your body with. For a 90 minute game, you want your blood sugar at a steady level, which means you should load your body with glycogen the night before DEPENDING on your past weeks activities and carb intake. !” Wrong. Now lets look at … Skipping your pre-game meal, or gorging on junk food and empty calories right before an important competition, is a cardinal sin for any athlete. Another alternative is to drink Yerba Mate tea. In the study, participants’ reaction time increase on average by 36 milliseconds. We want to come in confident and ready to fight to the death, but with an overall sense of composure, not too amped up and not too relaxed. Last game I ate pizza, cookies, drank coke and felt horrible! Before match day, things change a little. 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. 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. An extra tip for lower insulin response is cinnamon. 2 or More Hours Before Game Time “Eat a bigger meal with plenty of fluids, especially water,” says Turner. However, I have seen too many youth players eat … If you want to perform at your best in soccer, you can take a page from the elites and eat correctly, especially before and after the game. 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." There is nothing more embarrassing than cramping up while playing soccer. If you didn’t refuel your muscle glycogen storages properly the last couple days, then a small side of oatmeal can help. Naturally raising your dopamine will keep you alert, motivated and energized for hours after the meal. Mainly it's most important to drink lots of water directly before the game. I also would eat a banana as well with breakfast. Pre-Game Eating Guidelines. 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. While one is out on the field, there is a lot of fat burning, high energy usage, and muscle strain. 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. Now while this smoothie appears to be a hodgepodge of random foods, I’ve picked all of them to fill a specific need for a soccer players needs. You can't force them to eat what they won't, and they can only eat so much. For example, if you always eat steak, potatoes and soda before a game, change it up little by little: 1. You want to go into a game with confidence and swagger about you that you are going to win. 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 (. The cholesterol in fats is a precursor to testosterone, and a boost of it through fats such as a fish oil supplement, avocado or coconut oil will help give you some extra swagger when you walk onto the pitch. Taking your game day nutrition seriously will give you the solid foundation to display all the hard work you’ve been putting in at practice. To come into a game like this, we need to turn to nutrition. Also, we can increase serotonin, which is a neurotransmitter that promotes calmness, through a couple of ways. Go to bed early so you can get a good rest for the next day. Consuming carbohydrate at least an hour before kick off allows any hormonal imbalance to return to normal. A game lasts for 48 to 60 minutes, but most plays require quick bursts of high-intensity effort. What to eat before games. When the time comes to take center stage and try out for soccer, what you eat beforehand is critically important. Warm up like a beast. I wouldn’t be here if it wasn’t for the support of the OS community. Testosterone is a steroid hormone that, for soccer players, is important due to its effects on aggression. A football game is a grueling test of power, strength and stamina. Play board games, go for a walk or take the soccer ball outside with the family. Mainly it's most important to drink lots of water directly before the game. You also might rush to the game without having eaten all day. 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. Now lets look at each part individually and see how exactly we can attain it through food. 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. Pasta, bread, fruits and vegetables are all great foods to eat for your pre-game meal. To avoid this sick and heavy feeling, we need to eat our last meal 3-4 hours before our game time. An extra tip: BCAAs, or branched chained amino acids, are a great option for extra insurance against going catabolic (6). 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. Kick Off With Breakfast ; All About Carbs ; Finding the Right Foods ; It's Game Time ; Written by Mike Samuels . Try to get at least an extra hour of sleep. This will keep our muscles running all game long. Proper pre-game nutrition can provide you with the energy you need to take on the challenges of game … Make sure you have your team jersey, league t-shirt, shorts, and soccer socks all washed before game day. I have a soccer game today, its a really tough game. What other topics would you like to see? And surprisingly, as I’ve forced some of my past teammates to realize, it doesn’t taste gross. This will give your body plenty of time to digest it, get the waste out and have the nutrients circulating through your body. 3-4 Hours Before the Game . For that reason, to sustain the rigor used while playing, it’s vital to have the right and appropriate meals. What to eat before games. What you eat before a game has a significant impact on your performance. We should be drinking as much water as possible the night before and the morning of a game. 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. Pre-Game Eating Guidelines. What to Eat After a Match "When the match has finished I would recommend eating 30 minutes after the final whistle. Get 2 glasses of water in you within a half an hour of waking up. Professional players and athletes do this using a technique called carb-loading. This timing also depends on individuals’ metabolisms, but 3-4 hour window is where you should begin your experimenting at, trying to get the timing down for yourself better and better each game. To prepare for our games 1 game or practice the sport for at what to eat before a game of soccer try to eat before match! Eating a solid meal, your body to have food in my when. 2 – 2.5 hours before our game, here are some tips on what and how recovered. 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