If it is really hot and you have multiple games or it’s a Summer camp then drink 8-12 oz. Soccer players spend a lot of time running up and down the field, and losing fuel in their legs contributes to "hitting the wall" during a game. The key to game-day nutrition is eating substantial yet light meals. After you play a game or practice you should try to intake carbs within 30 minutes of playing. The thing about sports drink is you don’t want to drink too much. We don’t sweat near as much, so therefore we don’t crave water. The normal ones, not the Moons and Stars". What to Eat before a Soccer Game for Energy-According to research, it is advisable that a player should eat his/her pre-game meal plan 2-3 hours before the match. 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. Muscle injuries can happen if you’re not feeding them what they crave and want. Just know that your body will not recover as fast as chicken or these foods below. Make sure you are preventing some of these common injuries by eating healthy foods that help fuel your body. If you don’t have to play again later that day don’t worry about eating turkey, but if you do play I would stick with chicken. Eat 1 to 4 grams per kilogram of carbohydrate, o… 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. Soccer (also known as football) is a team-based sport played in two 45-minute halves with a 15 minute half-time break. A team has 11 players on the field during a game – 10 field players plus a goalkeeper. Pro tips on how to get better at soccer », Soccer player eating tips before and after games. How close to competition time you eat will depend on how well-fueled that you are. 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. Eat like a pro footballer. I am a former professional soccer player who's produced collegiate & pro standouts, I have students ranked in the top 25 in the Nation in high school, committed to BIG 12 & PAC 10 schools as Freshmen & more. Sometimes we would have turkey & ham sandwiches with cheese, and you could choose from with white bread. Whether I was in North America, Europe or Asia there were common foods we would eat. Additionally, the inclusion of fruit, salad and vegetables is encouraged to further assist muscle recovery. This includes focusing on what to eat before a soccer game. If you start to feel a headache or have dry mouth, these could be signs that you are dehydrated. Soccer is one of most physically demanding of all sports. The thing is you want to be careful eating fruit that close to a game, because it could run through you too fast. This includes breakfast on game day. Younger athletes under 12 don’t need much sports drink, compared to high school, college and adults. Wayne Rooney once said "I tend to just have cereal before a game, probably a bowl of Coco Pops. 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. Some of my clients have kept that laminated sheet on their refrigerator for 9 years straight. ", MAN v FAT: The weight-loss scheme with football at its core. If you're playing a full 90 minutes rather than five-a-side, this would be a wise move. I don’t recommend you eat 30 mins before you play or workout. You could feel bad, but play good. "Around 2-3 hours prior to kick off, consume a meal rich in carbohydrate with moderate protein. Prior to a match, consume foods that total to meet the following guidelines: 1. You might read that some people recommend eating 30 mins before a workout, but just know that these people did not play pro soccer. When I first started GFT I would pass out a laminated sheet that parents and players absolutely loved! Rinse & repeat; This is a strange one, but there’s a reason why you see so many players take a drink and then spit it out. Gatorade is a good thing to intake during the Summer, but make sure you are drinking mostly water. If you are having cramps you can eat banana. Make this mostly carbohydrates with a little protein and make sure it’s a familiar food that you … 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. Now you might be thinking, “do I have to eat like this every time?” The answer is no, you don’t have to eat these foods. You will want to eat a … A study from Holland found that elite male soccer players expended about 3400 calories a day on average. Since 2007, my focus has been the principles of long-term player development. These soccer player eating tips before and after games are exciting and encouraged health. If you have another game then you want to think about how you can recover quick and refuel. Game-Day. Depending on what part of the world you live in and how old you are depends on how much you should hydrate and with what. Routine “Some players always do the same thing in the dressing room, while some like to do different things. Matter of fact, when you see the pro games that go into extra time some of them are eating banana or protein bars. If you are not hungry 30 -35 minutes after playing, then you need to take at least 1 bite of something. by Jeff Natt . Many former professional colleagues & teammates as well as athletes from other sports have been through this program since 2011 & now it’s offered online. Soccer is an aerobic sport that uses a lot of energy. List of Foods for Soccer Players. It made me realize how much water I was not drinking, because I drink the whole thing easy. When this happens you don’t see many of the players doing this, just the ones who are concerned they will get muscle cramps. So adapt it how you want and maybe this really helps you in your future season. The meal for high school, college or pro is 5 hours before the game starts. ", "To kick start your recovery, include a carbohydrate serving within your post-match nutrition.". bloating, stomach cramps) during the match ensure this meal is low in fibre, lower in fat and moderate in protein. During a ninety-minute game a player can burn as many as 1500 to 2000 calories. Although you might have done it a thousand times before, there will come a time where you forget something. (Slideshow) According to Ask.com, a football player can burn well over 1,000 calories over the course of a game. I just wouldn’t eat much fruit, especially if you are just trying to find out what works best for you. During these hot seasons, make sure you start hydrating 24-36 hours before your game or camp. Water, sports drink are really the only things you should be putting in your body during a game. If you don't want to reach for the cereal box or snack on biscuits before a match, here's what most footballers eat (hint: it's not just pasta and chicken). I had never cramped in my thighs before, but this 1 gallon of water in a short amount of time did it. wild game, fresh fish, free-range meats) the day before a game can benefit your explosive power. It happens because we all get busy and literally some days don’t have time. But as pre-season begins, their energy output will increase, and more calories are needed. If you have an important game, I suggest you keep it as healthy as possible. It concurs with the long-held view that carbohydrate loading before a competition prepares the muscles for the energy demands placed on them. As requested, here are some tips on what you should eat before your football match. I believe this is one of the most important aspects, not only in soccer, but in your … Get you some veggies to go along with it because the vitamins will help your body recover faster. Not unlike other running sports, focus on carbs as your primary way to fuel your soccer play. One of my coaches had cookies for us if we wanted, but we could only have 2. Like I said just a minute ago, fruit can go through you so fast, which could have you on the toilet instead of the field. Joshua Dyson is a nutrition consultant at the Manchester Institute of Health and Performance (MIHP) who has also worked with NFL side Seattle Seahawks, Sri Lanka Cricket and Sale Sharks Rugby Academy. If you planned right, you are prepared with fueled muscles and are well-hydrated. You might read that some people recommend eating 30 mins before a workout, but just know that these people did not play pro soccer. The evening meal before a game is the most crucial of all. The ultimate game day nutrition preparation. Youth Soccer Players: Immediately before a soccer game. This is because when you go to play with the food in your stomach, then the heart pumps large volumes of blood to the stomach to aid in digestion. These food choices and tips will help you perform better for sure. Grilled chicken is the best in my opinion, but you can also eat turkey. I just say this to help you find what is best for your body. I would plan on eating a small snack 20 – 30 mins after you play and then shortly after get you a good meal. Even sports drinks will do in this case. If eating this way before a game is new to you, I recommend testing it out before practices. With all the running, dribbling and kicking, soccer requires endurance, balance and strength. "With regards to fluid options: consider milk or flavoured milk (natural electrolyte content) or an electrolyte tablet added to water. (Just doing the touch stations we show in the SoccerU series can burn 350 calories in 30 minutes.) While practice and training are an important part of improving your game, so is your diet. The mix of the chocolate and the milk help you recover and give you antioxidants. Meals for Soccer Players. Dyson told JOE what footballers should be eating and drinking on match day. Then 2 – 2.5 hours before the game is the pre-game snack. Every pro has a pre performance routine or some sort of pre game preparation they go through. Between training, practice, and games, it’s hard to give the body what it needs to build muscle. I got this idea, learning how my pro coaches organized meal planning for the team. Everyone knows that eating healthy is important, but not many know the best times to eat and what to eat. Don’t forget to tell your friends these soccer player eating tips before and after games. The publication recommends about 8 to 10 grams per kilogram of body weight per day, which translates to 19 to 24 ounces if you weigh 150 pounds. Being a soccer player requires lots of running and physical fitness. I never was hungry right after a game and know that many athletes feel the same way. Without specific gear not only might you feel unprepared, you might not even get to play. About Soccer. It was a good move by her for getting it for me. There is no need to drink more than that. The publication “F-MARC Nutrition for Football,” published by FIFA, the governing body of soccer, collects practical information on eating and drinking for soccer players. If you have a tournament you can all meet under a tree or even go to a mall and grub on your packed meals. Dyson: "The goal of the pre-match meal is to top up carbohydrate energy stores. Really nobody needs a ton of sports drinks due to all the sugar. But you need to consume he right foods at the right time. Now, every last aspect of a professional soccer player’s life is taken care of to give the team the best possible chance of success. Bonus tip: Topping up your intra-cellular stores by eating high-quality meat & fish (e.g. I personally would mix the orange and cranberry juice – Yum! I ended up flushing the sodium out of my body which caused me to cramp up early in the 2nd half. As a soccer player you should … A game lasts for 48 to 60 minutes, but most plays require quick bursts of high-intensity effort. They say that the average person who doesn’t work out should drink eight, 8 ounce bottles/cups of water. Athletes should be drinking twice this amount, especially older players. So what do Premier League footballers really eat on game day? Fueling properly before a game has multiple benefits: What to Eat After a Match "When the match has finished I would recommend eating 30 minutes after the final whistle. You as a player watching this at home, if you have a game on Saturday, do this on Friday; speed/agility ladder, drills with a lot of touches on the ball, or exercises with short bursts of speed. Eat 3-4 hours before your game to allow for digestion and absorption. 60 Minutes Before Game Time “Focus on quick-digesting snacks,” says Turner. A football game is a grueling test of power, strength and stamina. A meal 3-4 hours before a game or practice should be rich in complex carbohydrates and a moderate amount of protein but be low in fat and excessive fiber because fat and fiber takes longer to digest, which can cause an upset stomach and slow your child down. 0.25-0.4 g/kg in protein Avoid high-fat foods before hitting the pitch. Maybe you take a season tracking your performance and how you felt and played. Before a soccer game, you need to consume a large quantity of carbohydrates, a moderate amount of protein and a low amount of fat. Their body is a processing machine and needs the right fuel at the right time. 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. Feel free to get a hamburger every now and then. Those hot days come along and then it’s too late to get hydrated. I tend to go on the bike for about 15 minutes, then I do some stretching, then relax. This all depends on if you have 1 game or more. To rehydrate appropriately individuals should also replace electrolytes lost during activity. Grilled chicken salad, scrambled eggs, salmon, tuna, avocado, cottage cheese, yogurt. There is what we call a pre-game meal and then there is a pre-game snack. In addition to perfecting plays building stamina and honing ball-handling skills, professional players' training also involves attention to their nutrition. Nothing fancy, just get a piece of paper or notebook and write down what you ate, how you played and how you felt. So many people wait till game time or right before. Long gone are the days when players would wolf down fish and chips with a few pints of lager post-training. Finding Your Sanctuary In the Winter is a time where people also get dehydrated. What other topics would you like to see? Franchising is not my style – but I do teach how to start your own sports-based company in my Elite Sports Business Academy. I wanted to do so well against my old club, that I tried something that I had never done. Also please know that you must hydrate before the game 1-2 days before the match. QUIZ: Can you complete these classic Alan Partridge quotes? Keep it simple and find what works best for you. So what do Premier League footballers really eat on game day? Soccer players train hard both on and off the field for their 90 minutes of play. One of the biggest problems soccer players face is packing on muscle. Whenever a whole teams knows these soccer player eating tips before and after games it helps with performance. If you wait this long to start hydrating on a long hot day, it’s too late. Especially younger kids under 12 years old. 1-4 g/kg of your body weight in carbs 2. Without adequate, balanced nutrition, you won’t have enough energy to play your best. Eating some fruits can result in you being in the bathroom during pre-game warm-up. "If expenditure (the calories you burn) is going to be high, consider an additional carbohydrate snack 60 minutes before kick off to further top up energy stores e.g. Discipline is key. That gives players roughly two hours before the start of the game, which may not seem like a long time now, but for the players, it tends to feel like an eternity. I don’t recommend you eat 30 mins before you play or workout. To minimise the risk of gastro-intestinal issues (e.g. Water is life and is what you need most. ", Inside Britain's first vegan football club | Forest Green Rovers, "Look to consume around 20-30g of high quality protein (rich in essential amino acids) to optimise the muscle building process. Your best pre-game meals are low in fat and fiber.