Best food before a soccer game

These drinks contain electrolytes, which need to be replenished as the body sweats. Sports drinks also contain a large amount of sugar, so it is a good idea to dilute the drink with water. Try drinking a combination of half-water and half sports drink.

Successful soccer players will keep a strict diet throughout their season, not just in the days leading up to a game. Implementing these tips in your diet will help you perform to your potential while keeping you healthy.

Vote count: 5. No votes so far! Be the first to rate this post. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Selecting the right athletic camp can be a challenge.

When athletes and their parents look for field camps to attend, the major factors they look. In this era of highly competitive sports, more and more runners, cyclists, soccer players and other serious athletes are eagerly seeking information on how to. Twitter Facebook Youtube Instagram. My CoachUp. January 30, am No Comments.

Soccer Pregame Nutrition:. Your choices in nutrition could be the difference between burning out midway through the game and scoring the winning goal in overtime. Your post-game snacks should contain about grams of carbohydrates and grams of protein.

Gameday fuel should focus on carbohydrates to restore muscle glycogen and give you the energy you need to perform your best, and also include protein to help rebuild and repair muscles that are broken down during training. It can often be challenging to get in enough fuel on game day because of nerves that sneak in for the big game. As mentioned above, these nerves may cause you to lose your appetite, which makes it more challenging for you to fuel properly.

Choosing foods that are lower in volume but higher in nutrients are going to help you fuel without making you feel overly full. Nerves may also make it more difficult for your gastrointestinal tract GI tract also known as gut to function correctly and may cause bloating and GI distress. No one wants bloating in the 80th minute right? Low fodmap diets include foods that are successful in reducing symptoms for those who suffer from irritable bowel syndrome but have also proven to be beneficial for reducing GI distress in athletes.

Here are some healthy, easy-to- digestive, low fodmap friendly, snacks containing both carbohydrates and protein. Proper hydration is just as important as snacking on game day. Additionally, sweat loss is also more likely to increase when playing in hot temperatures, making it crucial for you to replace electrolytes such as sodium and potassium that are lost in sweat.

Read more about soccer player hydration tips here! As a soccer player, it is also equally as important to hydrate the night before and include sodium in your fluids to help set you up for successful hydration on game day! Also, if possible, athletes are encouraged to hydrate with about 4 ounces of fluid every fifteen minutes during the game.

One of the most beneficial ways for replenishing lost electrolytes and helping maintain proper hydration is to individualize your own sports drink! To help our muscles relax and recover as soon as possible it is important to eat foods rich in potassium such as bananas, dried fruit or vegetables, or you can also turn to the help of multivitamin complexes that will help us quite a bit when it comes to recovering. Most athletes try to follow a diet rich in complex carbohydrates before a test.

But do not fall into the extremes, the balanced diet does not consist of taking only carbohydrates, you also need to take lipids or fats, protein, vitamins, minerals, fiber, and so on. That is to say, it is necessary to follow a varied diet to be healthy and that you do not lack anything, choosing the foods of better quality for your organism. What you should eat every day are fruits, vegetables and salads, and intercalating each day at lunch and dinner a second plate of: rice, wholemeal pasta, grilled fish, eggs, legumes, meat poultry and lean cuts grilled.

For dessert nothing better than a semi-skimmed dairy. Yes, it is time to refill your muscle glycogen tanks, i. To achieve this, you must eat at least 5 light meals a day, with foods richer in carbohydrates such as pasta, rice, potatoes, combined with vegetables.

Remember to drink carbohydrate-rich fruit bananas, grapes, melons, apples, etc. The rule is that you do not fill up at every meal, it is preferable to eat a little but often, so that the digestions are light. The traditional dinner of a runner is pasta, always combined with very light sauces forget the cream and bacon the best is to take pasta with vegetables, or bolognese with tomato and minced meat and without abusing, or with cockles or clams and minced garlic.

Try to continue with the rule of balance, eating just enough to satisfy yourself and without feeling heavy. It is very important the breakfast of the day of the match, remember to respect the rule of the three hours of digestion, reason why you must have breakfast at least two hours or three before practising a sport.

What you should never do is have something different for breakfast than every day, so start eating this breakfast at least 15 days or a month before the race, to get your intestine used to the morning digestion. The ideal breakfast should combine carbohydrates with protein, and the usual thing is to take an orange juice, a yogurt with cereals type muesli, natural fruit and some dry fruits. You can have tea with honey or coffee and it is advisable to start drinking one or two glasses of water.

Caffeine is a double-edged sword. On the one hand, it is a stimulant that in moderate doses helps to obtain more energy for movement, although it is not clear whether it acts alone on the nervous system or also intervenes in energy metabolism.

On the other hand, it is a diuretic that can accelerate dehydration and worsen sports performance. The best advice is not to abuse caffeine, if you are used to breakfast a coffee, you can drink it, provided you can go to the bathroom before the race.

It depends on your effort level, the temperature of the day, humidity, your hydration level before the race, etc. The rule is to drink before you are thirsty, and nothing better than to start the days before to hydrate to make sure you are not going to suffer dehydration, have breakfast with a glass of water, and continue drinking water until half an hour before the race remember to go to the bathroom before going out If the day is hot, do not forget to drink water every 20 minutes during the race, to replace the loss of fluids by sweating.

And when you finish, you know: drink more water. The calorie expenditure depends on the exercise chosen, the time and intensity at which you move in general, and your weight, age, height, sex, percentage of muscle mass, in particular. The good news is that football is optimal for amplifying this weight loss. If you control your entire diet and increase the intensity, you will burn more calories per minute. Your email address will not be published. All rights reserved.

Legal warning - Privacy policy. Food days before the competition. Stay well hydrated. Diet for the days before a football match.

Some of the characteristics that must meet our diet during the days prior to the event are: It is very important that you maintain the consumption of carbohydrates to maintain the reserves of glycogen to the maximum. Ensure a water intake, drink at least 1. Do not try any new food and do not change your usual routine.

Avoid spicy foods and flatulent vegetables such as cauliflower, broccoli, Brussels sprouts, artichokes or leek. Avoid eating legumes lentils, chickpeas… and foods rich in fiber or whole grains brown rice, whole grain bread…. Reduces the intake of fatty foods or fatty foods such as sausages, fried and battered, sauces or pastries.