The last thing you want is a stomach issue before kickoff, so lower fiber, more processed and non-whole grain items are allowable. Pasta with red sauce. Lean meats and yogurt are two good choices for this type of post match re-fueling. A large factor in athletic performance is diet and hydration, so it is important to know what to eat before, during, and after a match in order to succeed. 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. Stay away from foods high in processed sugar, and avoid any new foods you have not tried before on game days. Consume carbohydrates like bread, pasta, fruit, cereal and vegetables so you have quick energy during exercise. Eating proper foods at the right times will help fuel your body so you do not hit a wall before or during a soccer game. Stay away from foods with high processed sugar and any new foods you have not tried before on game days. “An athlete’s plate should be half full of ... 1-2 Hours Before Game Time/Between Events. Your meal should contain about 50 percent carbohydrates such as rice, pasta, bread, potatoes and cereals. Why should you eat before the game? A banana or half of an energy bar also works in the half hour before game time. What are you going to eat tonight? Also, some people tend to perform better with different amounts of food in their bodies compared to others. Pistachios. It takes time for the body to properly digest food, so try to eat your pregame meal three to four hours before a practice, game or performance. Training day in, day out, can reduce the body’s energy reserves especially carbohydrate stores. Plus, a few that can wreck your day. Sign up for exclusive soccer tips sent to your inbox and a free ebook of our best soccer training content. Your final nutritional hit should be delivered 75-90 minutes before kick off. Overall, you should not eat large portions of food very soon before a match. “The night before games I’ll have chicken, pasta, fish: all the normal stuff you would expect us to eat. The night before a game, consume a high-carb, low-fat dinner. And, the protein (grilled chicken, fish) you eat will help your muscles recover and grow, and also keep the blood cells healthy to deliver oxygen and nutrients. Pre-game food and fluid intake are the final stages of recovery from a week of hard training to ensure the body is fully stocked before the game begins. If you get into the apple juice shades, hydration levels are lacking. This will just limit your body from achieving its full potential, and could cause your stomach to hurt with all the running you will be doing. The Best Foods to Eat the Night Before a Big Race. If you want a final boost, you can have a snack 30 to 60 minutes before you have to play. The key to game-day nutrition is eating substantial yet light meals. If you have dinner at 6:00, you’ll be ready for a bedtime snack by 9:00. Carbohydrates are the most important nutrient you can consume to provide energy before a football game. AAron Ontiveroz/Getty Images. If you overeat the night before … As we share our recommendations in this article, you must remember that these are just general guidelines. “Eat a bigger meal with plenty of fluids, especially water,” says Turner. Making the right dinner choice the night before a big game. The meal should be focused on higher carbohydrates and moderate protein while low in fat. Portable milk or flavored milk, yogurt with fruit, a sandwich, cereal with milk, or a balanced smoothie are all great options. Again, stay away from sugary treats that your body will burn up quickly. Game-Day. 3 Pre-Game Meals For Hockey: This term is referred to as "carb loading" -food usually consisting of pasta, bread and/or potatoes! Balanced dinners on game night. Watch with fats and proteins here, as they digest slower. Stick with lean meats, vegetables and carbohydrates like bread, pasta and fruit. Fuelling for games is not just about the about the meal you eat before you play, it is about how you eat throughout the day. Your performance in a hockey game may depend as much on what you ate before starting time as on how much you've trained. If an athletic event is taking place in the morning, have a big meal for dinner the night before, and a light breakfast the morning of. You will want to eat a … Your meal should consist of whole grains, such as darker breads, pasta and rice. Extra Tip: Eat a tablespoon of honey before bed to drastically improve the quality of your sleep (12). Start practicing earlier or in the off season. One day before, make sure you consume a large amount of carbohydrates. This should feature lean proteins such as meat, eggs and beans. She started eating a bigger bedtime snack. Below we have included a list of recommended foods: Whole grains and foods made from them, such as pasta and whole-grain breads; Starchy vegetables such as sweet potatoes, corn, and pumpkin; Instead, focus on quick-digesting foods such as peanut butter, fruits, and nuts. Having the right combination of produce, proteins, and grains goes a long way in helping one play to their highest ability. Eating poorly will impair you mentally and physically. Meal options include lean meat (fish or chicken), potatoes, pasta with sauce, and/or bread. To prepare well for the game, you need to eat a good meal the night before the game. The big game is tomorrow. But with all that in mind, let’s look at some general eating guidelines that you can apply to sports like soccer. Pregame meals are really a two-part program. While a football game will last that a few hours, athletes are active in short, five to seven second bursts during plays, followed by rest between snaps. The night before a soccer game you want to eat complex carbohydrates because they take longer to break down allowing energy to be stored and ready later. If possible, pick carbs with a lower glycemic index (sweet potatoes, leafy greens, oatmeal). If you have a later tee time eat 2-3 hours before a round and top up with a snack before teeing off. Carbohydrate loading – or carbo loading – isn’t necessary the night before a game, whether it’s the championship or a scrimmage. For a game closer to 6:00 or right after a work shift, prepare your "dinner" the night before and bring it with you to work. Soccer Moves and Exercises You Can Practice Inside at Home, The Best Soccer Gifts: Ideas for Friends and Family, 5 Ways to Improve Your Soccer Skills in Your Backyard, 5 Soccer Challenges That Will Help Hone Your Skills, How to Correctly Buy Your Soccer Cleats: A Half Size Too Small, What Are the Best Indoor Soccer Shoes? If you do need food within two hours of a match (and this is where players can vary in their needs), you should try eating snack foods that are more easily digestible. In the morning, (or about 2-4 hours before your match if it’s later in the day), you want to eat things like cereal and fruits. Light meals and snacks for between games. It really only becomes a factor if you’re continually churning out energy for more than an hour, such as in a long triathlon or marathon. 2 or More Hours Before Game Time. The amount of time it takes for your body to digest food is as follows: Everyone’s body is different, which means that each person metabolizes food differently. Eat a healthy meal or snack loaded with proteins and carbohydrates. Eat a large meal at least 3 to 4 hours before a competition to give your body time to digest the food. Monitor urine color on game day. After the match, you need to help your body recover by replacing the carbohydrates you used and also re-hydrating with water or even chocolate milk, which may be a surprising choice to some. The morning of your game, eat a basic, filling breakfast. You should be sure to get some protein in your system as well. When it comes to food, avocado, almonds, kiwis and bananas all have the amino acid tryptophan, which is the key ingredient to making serotonin in your body (11). Is It Safe to Play Indoor Soccer During Coronavirus? You want to consume foods high in complex carbs. Your email address will not be published. Limit the cookies and ice cream! Also be sure to stay hydrated, and remember that you need to start drinking extra water at least the day before your game, not just a couple hours in advance. Being a dairy product, it provides you with a good source of calcium, a significant mineral to both bone and muscle strength. Choose quality calories; this is your breakfast that you are eating the night before. Your email address will not be published. These are broken down into glucose to provide the energy that you need during the game. You need to maintain your blood-glucose levels for sustained energy. Make sure the big pre-game meal is high in carbs and low in protein and fat. Don't eat a lot of food before the game. It’s amazing to see how much a simple change in meals can impact one’s ability to play. Filed Under: Nutrition Tagged With: Food/Drink. Then, once you get home, you can have a full balanced meal. Higher sodium is OK because athletes sweat much of that out during games. Lindsay Langford is a registered dietitian and board certified specialists in sports dietetics for St. Vincent Sports Performancein Indianapolis. Individual Soccer Training Tips, Soccer Drills, Fitness Tips and More. When to eat. Eating right is very important in our everyday lives, but it is also crucial in sports. On game days, focus on eating clean foods and staying hydrated. Any of the meats we … On the day of a match, be sure to eat breakfast, lunch, and a couple of snacks during the day. It sounds silly, but you want it in the light lemonade or even clear shade. Common carbohydrate foods include pasta, potatoes, cereals and bagels. Eat your breakfast the night before via a bedtime snack, such as a bowl of cereal, or yogurt with granola. (2020), Best Foods to Eat the Night Before, and the Morning of, the Big Game. Remember to eat a moderate amount in line with a daily caloric intake because there’s no need to double portions for a carbo ... Meat and veggies. Athlete Nutrition: Best Foods to Eat and When to Eat Them. Athletes might also find it helpful to avoid eating for one hour prior to competition as digestion also uses up the body’s energy. Stick with lean meats, vegetables, and carbohydrates like bread, pasta, and fruit. Again, these are foods that are high in carbohydrates that help fuel you. Also, your body will be using energy to digest that food rather than allowing your it to use energy for your muscles. Perfect meals to eat before a soccer game Breakfasts before a soccer game. She has experience in clinical nutrition, endurance coaching and nutrition coaching for athletes and teams in the NFL, NHL, NBA and IRL as well as elite level endurance athletes. When it comes to pre-match meals, starchy carbohydrates are your friend as they break down into glycogen really effectively. Wilson told ESPN, "The night before, I'll have a steak.The day of the game, I'll eat pasta. Simple carbohydrates such as fruits, pudding or yogurt are ideal for this time. The night before a soccer game you want to eat complex carbohydrates because they take longer to break down allowing energy to be stored and ready later. A nut that often flies under the radar, pistachios definitely won't be disrupting your sleep, … Examples for What to Eat Before a Soccer Game In addition to these guidelines for eating before and the morning before a big game, proper nutrition on a more long-term basis can also do wonders for improving your soccer game. Your meal should consist of whole grains, such as darker breads, pasta and rice. Refined grains, which show up in things like white bread, white rice, and in white flour-based food items, are more processed which removes nutrients and also does not store energy for as long. On the night before games, the CU football team used to stay 10 miles north of campus at a plush Omni Hotel. Here are a few options that satisfy both our needs and our palates: The road to playing well starts with eating well. Tennis is a sport that may take hours, and keeping a steady intake of water, electrolytes , and complex carbohydrates, just like the pros do , … The meal outlined as a night before option will work well here. A solid Pre-Game meal: Eat several hours before game time On the day of a match, be sure to eat breakfast, lunch and a couple of snacks during the day. Keep your last dinner before game day high in carbs, strong in protein and low in fat, and you’ll be on your way to success. An insulin release can last 3 to 6 hours, depending on the source and load, so if you have a football game at 7:00 p.m. and eat pancakes for breakfast, it's not the worst thing in the world. And let us know what you have found to be the best foods to eat before a big soccer game. Starchy carbs include potatoes, breads, cereal, pasta, fruits and vegetables. Pre-game lunch ideas. Your breakfast could consist of bagels, cereal with low-fat milk, whole fruit, pancakes, waffles, and/or oatmeal. If you cannot eat a meal 3 to 4 hours before the competition, eat a light meal or snack. What to Eat Just Before the Game It is advised that the basketball players eat a meal rich in complex carbohydrates (~ 1.5 grams of carbs per 1 lb of body weight), 3-4 hours before the game. As awkward as it is to eat dinner around 4:30, remember you will have another recovery meal right after the game, so consider the pre-game meal as more of a snack. Remember, the foods that you eat game should be practiced during training. What to Eat the Night Before a Game. Stay tuned for more posts on proper eating habits. What to Eat the Night Before a Game. Pre-game meals need to be balanced and include good sources of carbohydrates, protein and fats. Required fields are marked *. Eat a bigger meal two to four hours before go time.