Higher sodium is OK because athletes sweat much of that out during games. 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. Lean meats and yogurt are two good choices for this type of post match re-fueling. Pistachios. Your email address will not be published. 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. This term is referred to as "carb loading" -food usually consisting of pasta, bread and/or potatoes! Make sure the big pre-game meal is high in carbs and low in protein and fat. 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. What to Eat the Night Before a Game. These are broken down into glucose to provide the energy that you need during the game. 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. Again, these are foods that are high in carbohydrates that help fuel you. And let us know what you have found to be the best foods to eat before a big soccer game. 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. The meal should be focused on higher carbohydrates and moderate protein while low in fat. Perfect meals to eat before a soccer game Breakfasts before a soccer game. To prepare well for the game, you need to eat a good meal the night before the game. 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. If you overeat the night before … Your final nutritional hit should be delivered 75-90 minutes before kick off. 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. 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; 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. Balanced dinners on game night. Simple carbohydrates such as fruits, pudding or yogurt are ideal for this time. You need to maintain your blood-glucose levels for sustained energy. Eat a healthy meal or snack loaded with proteins and carbohydrates. Pregame meals are really a two-part program. Pre-game lunch ideas. Any of the meats we … Individual Soccer Training Tips, Soccer Drills, Fitness Tips and More. Your meal should contain about 50 percent carbohydrates such as rice, pasta, bread, potatoes and cereals. 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. As we share our recommendations in this article, you must remember that these are just general guidelines. The morning of your game, eat a basic, filling breakfast. Filed Under: Nutrition Tagged With: Food/Drink. 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). Required fields are marked *. On the day of a match, be sure to eat breakfast, lunch, and a couple of snacks during the day. Eating poorly will impair you mentally and physically. Stay tuned for more posts on proper eating habits. Light meals and snacks for between games. On game days, focus on eating clean foods and staying hydrated. Limit the cookies and ice cream! Your breakfast could consist of bagels, cereal with low-fat milk, whole fruit, pancakes, waffles, and/or oatmeal. Plus, a few that can wreck your day. Having the right combination of produce, proteins, and grains goes a long way in helping one play to their highest ability. The big game is tomorrow. This should feature lean proteins such as meat, eggs and beans. “The night before games I’ll have chicken, pasta, fish: all the normal stuff you would expect us to eat. Carbohydrates are the most important nutrient you can consume to provide energy before a football game. Starchy carbs include potatoes, breads, cereal, pasta, fruits and vegetables. If possible, pick carbs with a lower glycemic index (sweet potatoes, leafy greens, oatmeal). 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. Carbohydrate loading – or carbo loading – isn’t necessary the night before a game, whether it’s the championship or a scrimmage. What to Eat the Night Before a Game. 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. Stick with lean meats, vegetables, and carbohydrates like bread, pasta, and fruit. Making the right dinner choice the night before a big game. 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. Examples for What to Eat Before a Soccer Game Instead, focus on quick-digesting foods such as peanut butter, fruits, and nuts. Again, stay away from sugary treats that your body will burn up quickly. If you want a final boost, you can have a snack 30 to 60 minutes before you have to play. 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. Watch with fats and proteins here, as they digest slower. If you have a later tee time eat 2-3 hours before a round and top up with a snack before teeing off. 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. The last thing you want is a stomach issue before kickoff, so lower fiber, more processed and non-whole grain items are allowable. 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. Your meal should consist of whole grains, such as darker breads, pasta and rice. Choose quality calories; this is your breakfast that you are eating the night before. If you cannot eat a meal 3 to 4 hours before the competition, eat a light meal or snack. 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. One day before, make sure you consume a large amount of carbohydrates. The meal outlined as a night before option will work well here. 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. It’s amazing to see how much a simple change in meals can impact one’s ability to play. The amount of time it takes for your body to digest food is as follows: Pre-game meals need to be balanced and include good sources of carbohydrates, protein and fats. The key to game-day nutrition is eating substantial yet light meals. Portable milk or flavored milk, yogurt with fruit, a sandwich, cereal with milk, or a balanced smoothie are all great options. But with all that in mind, let’s look at some general eating guidelines that you can apply to sports like soccer. 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. Wilson told ESPN, "The night before, I'll have a steak.The day of the game, I'll eat pasta. Also, your body will be using energy to digest that food rather than allowing your it to use energy for your muscles. Here are a few options that satisfy both our needs and our palates: The road to playing well starts with eating well. Then, once you get home, you can have a full balanced meal. Don't eat a lot of food before the game. The Best Foods to Eat the Night Before a Big Race. Training day in, day out, can reduce the body’s energy reserves especially carbohydrate stores. Also, some people tend to perform better with different amounts of food in their bodies compared to others. 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. 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. 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. Overall, you should not eat large portions of food very soon before a match. (2020), Best Foods to Eat the Night Before, and the Morning of, the Big Game. 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. It sounds silly, but you want it in the light lemonade or even clear shade. Why should you eat before the game? 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. 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? 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. You should be sure to get some protein in your system as well. Is It Safe to Play Indoor Soccer During Coronavirus? 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. Stick with lean meats, vegetables and carbohydrates like bread, pasta and fruit. Pasta with red sauce. Meal options include lean meat (fish or chicken), potatoes, pasta with sauce, and/or bread. If you get into the apple juice shades, hydration levels are lacking. A banana or half of an energy bar also works in the half hour before game time. Sign up for exclusive soccer tips sent to your inbox and a free ebook of our best soccer training content. If you have dinner at 6:00, you’ll be ready for a bedtime snack by 9:00. Common carbohydrate foods include pasta, potatoes, cereals and bagels. Stay away from foods with high processed sugar and any new foods you have not tried before on game days. Eat a bigger meal two to four hours before go time. 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. Your meal should consist of whole grains, such as darker breads, pasta and rice. What are you going to eat tonight? Eat a large meal at least 3 to 4 hours before a competition to give your body time to digest the food. 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. Game-Day. Tennis is a sport that may take hours, and keeping a steady intake of water, electrolytes , and complex carbohydrates, just like the pros do , … “Eat a bigger meal with plenty of fluids, especially water,” says Turner. A nut that often flies under the radar, pistachios definitely won't be disrupting your sleep, … Your email address will not be published. Athlete Nutrition: Best Foods to Eat and When to Eat Them. The night before a game, consume a high-carb, low-fat dinner. On the night before games, the CU football team used to stay 10 miles north of campus at a plush Omni Hotel. Eat your breakfast the night before via a bedtime snack, such as a bowl of cereal, or yogurt with granola. Extra Tip: Eat a tablespoon of honey before bed to drastically improve the quality of your sleep (12). She started eating a bigger bedtime snack. Your performance in a hockey game may depend as much on what you ate before starting time as on how much you've trained. Being a dairy product, it provides you with a good source of calcium, a significant mineral to both bone and muscle strength. 2 or More Hours Before Game Time. You will want to eat a … Eating right is very important in our everyday lives, but it is also crucial in sports. Monitor urine color on game day. “An athlete’s plate should be half full of ... 1-2 Hours Before Game Time/Between Events. Lindsay Langford is a registered dietitian and board certified specialists in sports dietetics for St. Vincent Sports Performancein Indianapolis. Everyone’s body is different, which means that each person metabolizes food differently. When it comes to pre-match meals, starchy carbohydrates are your friend as they break down into glycogen really effectively. When to eat. Athletes might also find it helpful to avoid eating for one hour prior to competition as digestion also uses up the body’s energy. Remember, the foods that you eat game should be practiced during training. You want to consume foods high in complex carbs. 3 Pre-Game Meals For Hockey: Start practicing earlier or in the off season. 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. AAron Ontiveroz/Getty Images.