Eat your last full meal about three hours before the game and a light snack about an hour before. Just make healthy decisions this week. To figure out your weight in kilograms, divide your weight in pounds by 2.2. Community Answer. Do not drink milk before going to soccer! If it is a larger meal (lunch or dinner), eat at least 2 to 3 hours before the game; if it is a snack (you already had lunch or dinner earlier), eat the snack 1 hour before the game. Yes No. Opt for a liquid snack -- such as a smoothie. Make sure that your child is drinking water throughout the day and leading up to the game or practice. 12 foods you should eat before playing sport. 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. Try giving him water with every meal and then 16 ounces two hours before exercise and 8-16 ounces 15 minutes before the activity. How many hours of sleep should I get? It really boils down to two things: (i) your personal preference and (ii) what exactly you’re eating (smoothies, for example are quite quickly digested). Not all meals are created … I used to eat bread alot before basketball practices. Tweet; Knowing what you should and shouldn't be eating before training or a big game can sometimes prove to be a challenge. Eat … Try eating a snack high in carbohydrates and decide if you feel more energized. A healthy breakfast for a soccer player might include 1 1/2 cups of whole-grain, ready-to-eat cereal with 3/4 cup of blueberries and 1 1/2 cups of low-fat milk, along with one slice of whole-wheat toast topped with 1 ounce of low-fat cheese for 555 calories. 2 or More Hours Before Game Time Never play on a full stomach, its the worst. Details at the bottom! Different places will tell you different things, so becoming confused about how to best prepare your body before playing sport is something many of us have faced. Hydration is another vital aspect of nutrition that soccer players must pay attention to. If your soccer practice is in the morning, eat your meal one to three hours before. Despite there being some variation, pretty much all of the experts agree that you should eat in the 1-4 hour period before you play a game. Lv 4. 6) Eat clean. Things to Eat Before Volleyball Practice; When to Eat & Exercise With P90X; Diets for College Athletes; Couch to 5K Diet; William Giakas/iStock/Getty Images . Include large portions of grains or pasta, vegetables and small to medium portions of beans, chicken, fish, or meat. I've put this article off for almost two years. Also, at the game, have both water and a sports drink. Also, eat a banana because it has potassium in it which prevents you from cramping up while you play Bedtime snack. 5 snacks to eat before tennis competition: Oatmeal with fruit. idk what to eat! Advice varies on when to begin tucking in to your pre game meal. Not Helpful 5 Helpful 40. When i was training with my club team in college I remember trying to find the balance of what I could eat without feeling like I was going to throw up by the end of practice. 4 years ago. Kathleen. Healthy Lunch for Better Play. What triggered my urge to get it done? Avoid experimenting before big games. A player must eat before and after practice to maintain energy levels, weight and muscle mass. Very light and thin. WHAT TO EAT & DRINK BEFORE A GAME . With a membership to Soccer Drive you can create and share your own practice plans. This video will show you What To Eat Before a Race, Track Meet, Football game, soccer game, practice, or any workout. You can find these in bread, bagels etc. Game day nutrition varies depending on the sport, but generally you should be eating a low-protein, low-fat meal the night before as well as 4-6 hours before the game. These training sessions consist of drills, exercises, activities, and videos that can also be found on our soccer drills page. The best way to make sure you stay properly hydrated is to practice how you play. Thanks! 0 0. If you multiply 59 by 4, you would need about 236 grams of carbohydrates in your precompetition meal. We do touch on this in The Soccer Vortex with a whole section dedicated to nutrition. Soccer players should eat foods with a low to medium GI before a match. I would usually eat 30 to 45 minutes before to let things settle. Allow time to get to the venue ideally about 45 minutes early, allowing extra time for potential traffic delays. Consider your nutritional strategies for before and after training sessions and games. Here are some items to avoid eating as part of a pregame meal. Because football is one of the most grueling, calorie-consuming sports, proper nutrition is crucial to optimal athletic performance. A softball performance coach recommends eating something light, but high in carbs before a competition so you feel energized but not bloated. What's best to eat for recovery after a hard workout? Players should eat enough to feel their hunger is satisfied, but not overeat or stuff themselves. Lots of protein, vegetables, and healthy fats this week- and every week for that matter! A good intentioned, but poorly informed, flyer put out by a grocery chain about eating right. The best way to decide when you should eat before a game is to experiment with your eating schedule and practices for your sports team. Your body will thank you! They read ads for commercial recovery foods that demand a 3-to-1 ratio of carbs to protein, tout the benefits of a proprietary formula, or emphasize immediate consumption the minute you stop exercising. That's what soccer players, marathoners, and body builders alike repeatedly ask. A football player doing two practices a day might need as many as 10,000 calories in one day. 5 years ago. The drills have been carefully selected and organized to meet the age and skill level of the practice session. Most research shows that the muscle glycogen levels of (male) soccer players are no better than the spectators in the stands - not good. These snacks are “list toppers” as they have more nutrients than traditional snacks, and many have more “staying” power to keep kids full longer during a practice or a game – not to mention plenty of kid-appeal. The milk curdles in your stomach. Drink Water Throughout the Day . Imagine running your fitness test bloated and sluggish.. no thank you!! What to eat before soccer practice!? When English soccer player Wayne Rooney, another one of the highest-paid soccer players in the world, played alongside Ronaldo for Manchester United, he noticed a ritual Ronaldo had before … It seems easy, but athletes often forget to steer clear of any high-fat foods. If your child has an early morning game or practice, here's some advice on what and when she should eat for peak athletic performance. For example, if you go to sleep at 9:00, you should wake up at least at 7:00 in the morning. You also might rush to the game without having eaten all day. Worked for me I guess. What to Eat Before a Morning Soccer Game. You're supposed to eat 2 hours before soccer practice or games and you are supposed to eat a lot of carbohydrates. You should practice for many days before the game, and warm-up with a bit of practice before the game. Maybe some light pasta or salad with some bread. Good Foods to Eat Before Football Practice. Think of a soccer snack as a mini-meal that helps provide nutrients and the energy children need to learn, focus and play well. It's a complex issue and I wanted to make it easy to understand, but not over simplified. we r pretty hard core and i have soccer in 2 hours so plz help me out!! Studies on soccer players have shown that those with the most pre-game muscle glycogen run the farthest at the fastest speeds during a game. Spaghetti and other pastas or high carb foods are good the night before but don't eat them right before. Try eating something light like fruit but not too much because it gives you cramps. How you fuel your body before a game or practice can still have major performance benefits. Two days before a game, you should really load up on carbs that will keep you with enough energy for the next game. Even granola bars are good. The added fruit will give you that quick jolt of energy you need to get your engine started. 3-4 Hours Before the Game . This allows for a relatively slow release of glucose into the blood and avoids the insulin surge. Question. Wear street shoes to the game. Dress at home in your game gear except for your shin guards and cleats, and any ankle or knee supports. Relevance. Soccer requires speed, endurance, a consistent energy supply and focus. By Coach V; SoccerU.com; OK, I'll admit it. Eat a carbohydrate-rich dinner the night before and drink extra water throughout the previous day. Especially soccer thats a lot of running. Two days before a game, you should really load up on carbs that will keep you with enough energy for the next game. Not good on an empty or full stomach though. • Dinner: Lean protein, nutrient-dense carbohydrate (whole grains, vegetables and fruits) and low-fat dairy. Soccer America Pro members may read, share and comment on all articles from these paid premium newsletters. 6 Answers. Consuming carbohydrate at least an hour before kick off allows any hormonal imbalance to return to normal. If you are a recreational soccer player, you might arrive at a game after eating a large meal and find you're too full to run well during a 90-minute outdoor contest or a 48-minute indoor one. Two to 3 hours before your event, eat 2 to 3 … Ideal for a morning snack before an afternoon competition, oatmeal is well-tolerated and provides long-lasting energy. Eat dry cereal, a bagel with peanut butter or oatmeal before bed. Afterwards, eat a food high in carbs again -- fruit juice, cereal bars, and bagels all help restore your glycogen stores. • Pre-practice snack: Trail mix, banana and sports drink. For example, if you weigh 130 pounds, your weight in kilograms is 59. Excellent ball-handling skills and an enjoyment of running help players perform at their best, and so does proper nutrition. Robyn. Suggested foods: Some kind of pasta is a good lunch or dinner choice. In soccer, this is not a common practice unfortunately. Thanks! Below is a list of free soccer practice plans for all age levels. Dinner the night before The night before, serve your child a nutritious dinner. WHEN to eat before a game. Fatty foods. Answer Save. Four hours before your event, eat 4 grams of carbohydrates for each kilogram of your weight. Eat well before the game to maintain your energy level. What to eat before soccer practice!? I'm 9 years old. Drink lots of liquid and make sure that you have a lot of energizing, healthy foods. No need to fatten up before the gauntlet. 9-11 hours of sleep is a good amount for someone your age. Lv 4. Always experiment with new foods during practices to avoid digestive upset on the big day. How to Eat Right Before a Soccer Game. Professional Track and … ok i do odyssey which is a group for soccer.