However, with an equipment-check before you leave, you’ll lessen this risk. Those hot days come along and then it’s too late to get hydrated. If you have an important game, I suggest you keep it as healthy as possible. As requested, here are some tips on what you should eat before your football match. Bonus tip: Topping up your intra-cellular stores by eating high-quality meat & fish (e.g. Especially younger kids under 12 years old. Athletes should be drinking twice this amount, especially older players. Drinking a whole gallon of water while in the air flying across North America. Soccer is one of most physically demanding of all sports. When I played pro soccer we usually would be given a granola bar or banana for pregame snack, 2.5 hours before the game. If you have another game then you want to think about how you can recover quick and refuel. Muscle injuries can happen if you’re not feeding them what they crave and want. I don’t recommend you eat 30 mins before you play or workout. It doesn’t taste as good, but the purpose is to take care of our body not our taste buds. Then 2 – 2.5 hours before the game is the pre-game snack. But as pre-season begins, their energy output will increase, and more calories are needed. One reason some athletes get injuries, is because they are not eating the right foods. Now we live in the digital world, so here you are reading your favorite blog. Key Points: 1. But, even if you timed your … With all the running, dribbling and kicking, soccer requires endurance, balance and strength. The thing is you want to be careful eating fruit that close to a game, because it could run through you too fast. Whenever a whole teams knows these soccer player eating tips before and after games it helps with performance. The reason for trying to eat as soon as possible after a match is because there is a period of time, up to 45 minutes after physical exercise, or there is a window of recovery for the body, where you can feed it with carbohydrates and protein. Between training, practice, and games, it’s hard to give the body what it needs to build muscle. Whether you are a player who has gone through it a thousand times or a soccer mom, the pre-game check is extremely important. Water is life and is what you need most. A study from Holland found that elite male soccer players expended about 3400 calories a day on average. 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 many people wait till game time or right before. In some parts of the world, it will be 30 degrees one day and then in the 60’s or 70’s the next day. If you start to feel a headache or have dry mouth, these could be signs that you are dehydrated. The brand new football show from Joe Cole and Tom Davis. If you have eating fruit before games and had no problems, then that works for you. Get you some veggies to go along with it because the vitamins will help your body recover faster. During these hot seasons, make sure you start hydrating 24-36 hours before your game or camp. Maybe you take a season tracking your performance and how you felt and played. This includes breakfast on game day. It made me realize how much water I was not drinking, because I drink the whole thing easy. A game lasts for 48 to 60 minutes, but most plays require quick bursts of high-intensity effort. 2. They say that the average person who doesn’t work out should drink eight, 8 ounce bottles/cups of water. These guys are professional athletes, after all, so it goes without saying that they can essentially eat … While practice and training are an important part of improving your game, so is your diet. Last, is I want to encourage not only the players, but also the coaches and parents to stay hydrated. Big match nerves can make the prospect of consuming anything at all on the day nauseating – … Routine “Some players always do the same thing in the dressing room, while some like to do different things. ", MAN v FAT: The weight-loss scheme with football at its core. A team can also have 3 substitute players. Without adequate, balanced nutrition, you won’t have enough energy to play your best. As a soccer player you should … Once a player is substituted off they cannot play again in the match. If you wait this long to start hydrating on a long hot day, it’s too late. I believe this is one of the most important aspects, not only in soccer, but in your … Many soccer players have rituals bordering on superstition when it comes to what they eat before a game. To an extent, Rio can get away with this in the middle of a high-intensity match, but for the most part, players stick to a nutrition schedule as meticulously-managed as their time on the training pitch. We inspire athletes that if you Believe in it® and back that up with hard work, anything in life is possible. Fueling properly before a game has multiple benefits: These food choices and tips will help you perform better for sure. Eat 3-4 hours before your game to allow for digestion and absorption. Feel free to get a hamburger every now and then. I wanted to do so well against my old club, that I tried something that I had never done. Franchising is not my style – but I do teach how to start your own sports-based company in my Elite Sports Business Academy. Some of my clients have kept that laminated sheet on their refrigerator for 9 years straight. Soccer players train hard both on and off the field for their 90 minutes of play. For example, A grilled Chicken breast with pasta, a slice of whole wheat bread or a serving of corn, and water or 100% juice for hydration. Later in the evening 5-6 hours later the ones who drank chocolate milk performed better than the half that didn’t drink it. At the same time, please don’t think that drinking water 2 hours before playing is not going to help. Although you might have done it a thousand times before, there will come a time where you forget something. If you're playing a full 90 minutes rather than five-a-side, this would be a wise move. If you can't wolf a meal down immediately post-match, a whey protein shake or pint of flavoured milk will still tick all the boxes. If you are having cramps you can eat banana. Really nobody needs a ton of sports drinks due to all the sugar. When you look at a soccer player, a lot of them look kind of small. Every pro has a pre performance routine or some sort of pre game preparation they go through. Their body is a processing machine and needs the right fuel at the right time. Eating fat before exercise can cause gastrointestinal problems or stomach pains – not what you want when you’re going to be running 5 to 13 km over the course of the game, depending upon your level of play. Also please know that you must hydrate before the game 1-2 days before the match. To rehydrate appropriately individuals should also replace electrolytes lost during activity. Free Soccer Training video focused on What to do Before a Game. bloating, stomach cramps) during the match ensure this meal is low in fibre, lower in fat and moderate in protein. It was a good move by her for getting it for me. (Just doing the touch stations we show in the SoccerU series can burn 350 calories in 30 minutes.) "It is important to replace fluid lost during match play to restore a hydrated state. Diet and nutritional programming has progressed in a similar vein to strength and conditioning - an approach that owes a lot to Arsene Wenger in the late 1990s.