Following the directions above about drinking tea before a game can help with keeping composure while adding aggression to our game. If you enjoy the information here, please share it and/or comment below. Read further and find out. I prefer to have smoothies as my last meal, so I tend to aim to finish them right around 3 hours before my game, since they digest quicker due to being in liquid form. Glycogen is the way our body stores carbohydrates in our muscles. Plenty of water the day before a game and sipped regularly throughout the match will help you stay hydrated. 3-4 Hours Before the Game . Last game I ate pizza, cookies, drank coke and felt horrible! The ultimate game day nutrition preparation. Now while this feeling is often breed into players, there ways that foods can help your drive and confidence through promoting the right hormones and neurotransmitters. I played soccer for 15 years and usually it was whole grain pasta and raw fruit before games. The cacao powder, almond butter and banana are the driving flavors in it. Nutrition is important and these soccer player eating tips before and after games is a game changer. Do you want some advice on the best foods to eat before your soccer game? What to Eat for Energy Before a Football Game. 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. Most players have the day before a game to have a light training, go over tactics and continue muscle recovery from the tough practices preparing for the upcoming game. Examples for What to Eat Before a Soccer Game. • Choose one dessert, not a plateful. 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. For that reason, to sustain the rigor used while playing, it’s vital to have the right and appropriate meals. Mainly it's most important to drink lots of water directly before the game. This will keep our muscles running all game long. 2. If you get into the apple juice shades, hydration levels are lacking. Drink Water Throughout the Day . We want to be fully hydrated, except without the feeling of water weight in our stomach. Let’s use a game at 1 o’clock for our example. They're kids. • 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 (. • This is not what we want. Pack energy bars for half time and those after game munchies. Use black pepper, garlic, and/or chives instead. I also would eat a banana as well with breakfast. So if you weigh 165 pounds -- approximately 70 kilograms -- you should consume between 350 and 420 grams of carbohydrates daily. • Survey the scene. The eggs have the essential amino acids we need to provide energy for our muscles and are enough calories to provide us with energy for the game. We want to have plenty of amino acids in our system so we can avoid breaking down muscles to get the amino acids we need for energy. On game days, focus on eating clean foods and staying hydrated. Your muscles store around 300 to 400 grams of carbohydrates, and a soccer practice depletes about half of that. Run a warm-up and stretch the day of the game. If you try to replace all the glycogen in your muscles on game day, then you’ll be forced to spike your blood sugar by high carb intake, which as we all know leads to a quick drop of blood sugar. Neither one is better than the other is, but I feel lighter after smoothie then eating a solid breakfast, but other players may like the feeling of filling up a few hours before the game or eating something warm that the above example would give. My pre-game smoothie (remember since it’s not solid food to have it closer to 3 hours till game time than 4). A game lasts for 48 to 60 minutes, but most plays require quick bursts of high-intensity effort. Working backwards, this means that we would want our last meal before the game to be between 9-10, which will give us plenty of time to digest. Before match day, things change a little. Make sure that your child is drinking water throughout the day and leading up to the game or practice. 08 July, 2011 . Maintain this through to game time. Your best pre-game meals are low in fat and fiber. Mainly it's most important to drink lots of water directly before the game. Also if you get a flavored protein powder, that will add more flavor, but I prefer to go with the one with the least ingredients possible. Milliseconds can make a difference. WHEN to eat before a game. Your IP: 126.96.36.199 Once you do begin to eat this way, you will be surprised at the difference this will make in your game. This will take evaluating how you recovered and ate the past few days. Try to fuel muscles 1-2 hours before an athletic event. Eggs are not only a great source of protein, they are packed full of nutrients like protein, Vitamin D, Vitamin A, Vitamin B2 and iodine that our body loves and saturated fat, as I have talked about are actually really good for us (5). Eat carbohydrates 2-4 hours before the game and drink water. Lets begin by looking at what you need of your body come game time and work our way backward to see how our food choices can optimize our bodies to meet the requirements. eat like a salad or something that gives u energy but not anything big. However, I have seen too many youth players eat … I know every player has had at least one practice where he or she ate too much too closely to practice and then felt sick during it. This game is very important and I don't want anything to slow me down. I have a soccer game today, its a really tough game. It sounds silly, but you want it in the light lemonade or even clear shade. 7-8 hours, in complete darkness is the best way to keep our serotonin levels high (10). 2. “The night before games I’ll have chicken, pasta, fish: all the normal stuff you would expect us to eat. A penalty kick takes about 50 milliseconds to reach the goal line. For example, if you always eat steak, potatoes and soda before a game, change it up little by little: 1. Completing the CAPTCHA proves you are a human and gives you temporary access to the web property. Monitor urine color on game day. Recovery options after the game need to include carbohydrates to replace depleted energy stores and protein to rebuild weary muscles. Chew peppermint gum during warm-ups or during the game. Professional players and athletes do this using a technique called carb-loading. Prepare the tea the night before and put it in the fridge. Pre-Game Soccer Nutrition. Now lets look at each part individually and see how exactly we can attain it through food. Being fully hydrated is almost too necessary to explain, but there are points to hydration that we need to be aware of. Soccer requires speed, endurance, a consistent energy supply and focus. Pre-game meals should also be pretty bland as to not upset the stomach. We want to feel light, with our blood circulating through our entire body and not in our bellies digesting meals. If you play at an intense level of football, it’s important to increase your carbohydrates a few days before a game. As one athlete explained, “I don’t want to have food in my stomach when I’m competing. But this time, you turn up and start warming up and you just aren’t feeling fired up to play. I go into depth with amino acids and protein here. Make sure you have your team jersey, league t-shirt, shorts, and soccer socks all washed before game day. However, through proper nutrition, we can avoid our body going catabolic along with the muscle soreness that comes along with it. This is about how long it takes the water to get through your system. If you are on a personal connection, like at home, you can run an anti-virus scan on your device to make sure it is not infected with malware. Then 2 – 2.5 hours before the game is the pre-game snack. Excellent ball-handling skills and an enjoyment of running help players perform at their best, and so does proper nutrition. Rio Ferdinand was also spotted snacking on Jaffa Cakes at half time. You might read that some people recommend eating 30 mins before a workout, but just know that these people did not play pro soccer. So there you have it. BCAAs are legal for college players to take, however, they are not legal for colleges to provide to their players. 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