What to eat and when to eat it. The normal ones, not the Moons and Stars". 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 games. Water flushes toxins from your body and carries nutrients to your cells and tissues. If the day of the game arrives and you are worried that you haven’t slept enough the night before to perform at your best – you can plan a carefully timed nap. Eat a … Eat a carbohydrate-rich dinner the night before and drink extra water throughout the previous day. If you need to, have a pre-game checklist in your bag or by the door for you to check off before you leave. What to eat before games. Launder your team jersey or league T-shirt and shorts, matching soccer socks, and athletic undergarments at the latest on the night before your game -- and ideally, a week earlier, immediately after each game. As game day draws near, preparation starts the night before. Yet, they continue to dominate. The night before a game a player should eat a high carbohydrate meal to maximize glycogen stores. But what about pure water, which athletes used for … on the night before and on game day. Make sure you have your team jersey, league t-shirt, shorts, and soccer socks all washed before game day. Step 3 Know where to go Rather, if your pre-game meal is less than ideal, you should ease into something better. A football game is a grueling test of power, strength and stamina. Once you have a well-packed game-day bag, though, and good preparation habits in place, the process of preparation becomes relatively straightforward. As with many stereotypes, a partial truth can lie within. Proper pre-game nutrition can provide you with the energy you need to take on the challenges of game day… Banana's are one of the best pre-game foods that you can have, hence why you see so many professional athletes eating them before, during and after they have played their sport. In an article for the Inside Soccer website, Chuck Bales, professor and coach at Moraine Valley Community College in Illinois, notes that carb-loading before an event can take a little planning 2. Before the game, you should eat foods with good source of potassium such as orange juice, potatoe, banana, avocado, tomatoe, soybean, or apricot to prevent from muscles cramp during the game. The day before the game. Eat your breakfast/pre-game meal at 7 a.m. 3-4 Hours Before the Game You should have dinner at least 2 hours before going to bed and the food should be easy to digest: cooked pasta or rice, vegetable salad, lean fish or French omelette, fruit or yoghurt or bread, and also don’t forget to drink, mainly water. I also suggest you to drink a lot of oxygen water before and during the game to maintain your endurance. I think the most important thing for any exercise is to make sure you are well hydrated to boost your performance, so have 3 or 4 glasses of water up to a couple of hours before your match. Not all meals are created … Wake up 4 hours before important games or soccer events, eat a simple breakfast (bread + a nut butter), and then go back to bed. This is a common practice among elite athletes. ... but provided you eat well the night before and exert very little energy pre-game, turning up primed to perform is still possible. Feeding on the day of the competition. A glass of water should also accompany the evening meal. Pasta, bread, fruits and vegetables are all great foods to eat for your pre-game meal. Although game-day preparation techniques vary from player to player, there are core similarities among the most effective habits, and football players at any level can learn how to better prepare for a game. What to Eat the Day of the Game (and When) In the morning, (or about 2-4 hours before your match if it’s later in the day), you want to eat … You might read that some people recommend eating 30 mins before a workout, but just know that these people did not play pro soccer. 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. 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. A game lasts for 48 to 60 minutes, but most plays require quick bursts of high-intensity effort. Be sure to eat a good meal, get a full night’s rest, and start mentally preparing for the big day. We try to eat things that have a lot of protein (eggs, chicken, fish, some veggies) and good carbs (pasta, whole wheat sandwiches etc.) Many soccer players have rituals bordering on superstition when it comes to what they eat before a game. What you eat has a lot to do with how you play. Plan to have your pre-competition meal 3-4 hours before the match. During a normal day your glycogen will increase as you eat food. If you are dehydrated, you will not be able to physically perform close to your maximum level. Spicy foods should be avoided. Excellent ball-handling skills and an enjoyment of running help players perform at their best, and so does proper nutrition. Soccer requires speed, endurance, a consistent energy supply and focus. What should I eat before my event? The concern should begin at dinner the day before the game. Drink Water Throughout the Day . We recommend eating it two to three hours before you’re due to play to ensure it is digested properly. A 20 minute nap about two hours before your event should provide extra alertness just in time for you to hit the field. As one athlete explained, “I don’t want to have food in my stomach when I’m competing. Ever since sports drinks first hit the market, there seems to be a never-ending evolution of beverages that have better electrolytes, more energy and offer all-around better hydration. So what do Premier League footballers really eat on game day? I have trained soccer players at all levels of play and ages; from young 7 year olds to professional players training six days a week, twice a day. Pre-game meals should also be pretty bland as to not upset the stomach. Therefore if you have a game before midday, it is important to increase your carbs in the morning, as your window for carb loading is shorter.If you have an evening kick-off it is a little easier to ensure you hit the correct carbohydrate levels as you can consume throughout the day. Bales suggests consuming 3 grams of carbs per pound of body weight in a four-hour period after each training session leading up to the day of competition, or in this case -- the tryout. Each player is different, but most will often eat a pre-game meal around 3 to 4 hours before the start of the match. 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. Ideally it should contain easily digestible starchy foods such as pasta, bread, rice and fruit. This meal should contain some carbohydrate for fuel as well as some fluids for hydration. Make sure that your child is drinking water throughout the day and leading up to the game or practice. Wayne Rooney once said "I tend to just have cereal before a game, probably a bowl of Coco Pops. “The night before games I’ll have chicken, pasta, fish: all the normal stuff you would expect us to eat. Early Afternoon Game. Game day eat lightly nothing big mostly fruits and veggies mabe a salad for lunch. What to Eat for Energy Before a Football Game. It happens to the best of players – even soccer-playing geniuses have off-days when they aren’t feeling 100%. 5. Even though they may turn up and not feel their best, they continue to put in incredible performances and improve themselves day after day, game after game … Imagine you get to the game and you don’t have your youth soccer cleats to be able to compete! Plenty of water the day before a game and sipped regularly throughout the match will help you stay hydrated. Bring a water bottle with you to your game and gradually drink before… Try giving him water with every meal and then 16 ounces two hours before exercise and 8-16 ounces 15 minutes before the activity. You won’t see us at McDonalds or sipping a soda that often. Advice for Soccer Players’ Pre-Game Snack – What to Eat to Top Off: Soccer players can have a snack 1-2 hours before the event to top off your fuel stores. Examples of these snacks could be… You might have your own routine established and if so, you shouldn’t suddenly change it. Make this mostly carbohydrates with a little protein and make sure it’s a familiar food that you know you digest well. What to Eat Before a Morning Soccer Game. Marathon runners have pasta the night before a race, so that might be a good idea - plenty of carbs for the next day to give you energy. (Just doing the touch stations we show in the SoccerU series can burn 350 calories in 30 minutes.) Personally, I like to eat about 2.5 hours before … The meal for high school, college or pro is 5 hours before the game starts. PERSPECTIVE: “Every day’s the same,” say Ronaldinho. If the event starts at 8:00 a.m., Rio Ferdinand was also spotted snacking on … 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. It refers to a suburban woman who spends much of her day transporting her children to various sporting events. But remember always eat healthy because if you wana be good you cant just be healthy some of the time it has to be a life style. Pack energy bars for half time and those after game munchies. On the day of a match the intake of fat and protein should be restricted, as these nutrients require a relatively long time to be digested. I don’t recommend you eat 30 mins before you play or workout. Then 2 – 2.5 hours before the game is the pre-game snack. Best Fast Food Before A Soccer Match How to Hydrate Your Body Before a Game. Before playing football, you should be properly hydrated. Because carbohydrates are easily digestible and give you a great deal of energy, they tend to be best pre-event meals. The timing of the meals you consume is important. Cliff or Power Bars are usually in the car for some quick fuel. The term "soccer mom" is a stereotype you have probably heard or may have even been called. Eat a balanced meal at least three hours before the game, followed by light snacks to keep your energy up as kick-off draws closer. WHAT TO EAT & DRINK BEFORE A GAME . And right before the game have an orange or a banana for instant enrgy and stay hydrated. It’s important to start matches well-fuelled. Their body is a processing machine and needs the right fuel at the right time. Below is our guide to the best fast food to eat before a game, whether you’ve got an early, mid-day or evening match.