After you play a game or practice you should try to intake carbs within 30 minutes of playing. If you live in the hotter climates like the southern United States, most of South America, Africa, Southeast Asia you will need to drink extra fluids. We don’t sweat near as much, so therefore we don’t crave water. If eating this way before a game is new to you, I recommend testing it out before practices. I never was hungry right after a game and know that many athletes feel the same way. 2. 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. Soccer is one of most physically demanding of all sports. by Jeff Natt . Not all of these have to stay cold, but in some cases during the Summer you don’t want any of these foods to get too hot and spoil. This all depends on if you have 1 game or more. These food choices and tips will help you perform better for sure. Also please know that you must hydrate before the game 1-2 days before the match. Routine “Some players always do the same thing in the dressing room, while some like to do different things. Long gone are the days when players will drink a soda and eat a pie before training or a match. Soccer is an aerobic sport that uses a lot of energy. 1-4 g/kg of your body weight in carbs 2. What to Eat After a Match "When the match has finished I would recommend eating 30 minutes after the final whistle. 0.25-0.4 g/kg in protein Avoid high-fat foods before hitting the pitch. Before a soccer game, you need to consume a large quantity of carbohydrates, a moderate amount of protein and a low amount of fat. 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. Make sure you are preventing some of these common injuries by eating healthy foods that help fuel your body. Rio Ferdinand was also spotted snacking on Jaffa Cakes at half time. As a soccer player, you need to eat right to play your best, and knowing what to eat will help you get there. So many people wait till game time or right before. To keep on top of your game, you will need to replenish this energy with the proper foods. 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. These soccer player eating tips before and after games are exciting and encouraged health. However, with an equipment-check before you leave, you’ll lessen this risk. It was a good move by her for getting it for me. This includes focusing on what to eat before a soccer game. One of my coaches had cookies for us if we wanted, but we could only have 2. "With regards to fluid options: consider milk or flavoured milk (natural electrolyte content) or an electrolyte tablet added to water. There is no need to drink more than that. Now we just need to finish off with a general take away that you can put into action with your next meal to get you a solid foundation for becoming an elite player. Some very serious others laid back and everywhere in between. How close to competition time you eat will depend on how well-fueled that you are. Foods that you can pack in a cooler are: yogurt, veggies, brown rice, quinoa, whey protein, avocado, cottage cheese, peanut butter. Every pro has a pre performance routine or some sort of pre game preparation they go through. When I first started GFT I would pass out a laminated sheet that parents and players absolutely loved! Franchising is not my style – but I do teach how to start your own sports-based company in my Elite Sports Business Academy. Being a soccer player requires lots of running and physical fitness. In the Winter is a time where people also get dehydrated. Eat 3-4 hours before your game to allow for digestion and absorption. Whether you are a player who has gone through it a thousand times or a soccer mom, the pre-game check is extremely important. A study from Holland found that elite male soccer players expended about 3400 calories a day on average. Read More. Athletes should be drinking twice this amount, especially older players. Between training, practice, and games, it’s hard to give the body what it needs to build muscle. Waiting till the day of the game is too late and no matter what or how much you drink it might be too late. I just say this to help you find what is best for your body. Aston Villa’s Bodymoor Heath training ground is a £15 million facility equipped with everything a footballer needs to stay at the top of his game. About Soccer. Youth Soccer Players: Immediately before a soccer game. Although you might have done it a thousand times before, there will come a time where you forget something. Everyone knows that eating healthy is important, but not many know the best times to eat and what to eat. 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. Why there's nothing strange about Leon Goretzka's muscle gain, "Some players have different approaches for the days they are playing and training compared to rest days, as a rest day will require less energy, they may choose to reduce their calorie intake.". You will want to eat a … Without adequate, balanced nutrition, you won’t have enough energy to play your best. 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. Now we live in the digital world, so here you are reading your favorite blog. So what do Premier League footballers really eat on game day? Meals for Soccer Players. ", 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. To minimise the risk of gastro-intestinal issues (e.g. The meal for high school, college or pro is 5 hours before the game starts. We inspire athletes that if you Believe in it® and back that up with hard work, anything in life is possible. Eat 22-24 calories times your bodyweight in pounds. bloating, stomach cramps) during the match ensure this meal is low in fibre, lower in fat and moderate in protein. Imagine you get to the game and you don’t have your youth soccer cleatsto be able to … Water is life and is what you need most. That means that your pre game routine after you have it set in stone may change here or there based on how you develop as a person and player. Pro tips on how to get better at soccer », Soccer player eating tips before and after games. (Slideshow) According to, a football player can burn well over 1,000 calories over the course of a game. These guys are professional athletes, after all, so it goes without saying that they can essentially eat … Then 2 – 2.5 hours before the game is the pre-game snack. Dyson told JOE what footballers should be eating and drinking on match day. Just know that your body will not recover as fast as chicken or these foods below. A game lasts for 48 to 60 minutes, but most plays require quick bursts of high-intensity effort. I highly recommend you drink an extra big cup of water 2 hours before playing. Grilled chicken salad, scrambled eggs, salmon, tuna, avocado, cottage cheese, yogurt. So what do Premier League footballers really eat on game day? This is certainly something I struggled with when I was playing soccer. Some of my clients have kept that laminated sheet on their refrigerator for 9 years straight. Eat like a pro footballer. "Around 2-3 hours prior to kick off, consume a meal rich in carbohydrate with moderate protein. 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. The mix of the chocolate and the milk help you recover and give you antioxidants. When this happens you don’t see many of the players doing this, just the ones who are concerned they will get muscle cramps. 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. Especially younger kids under 12 years old. As requested, here are some tips on what you should eat before your football match. Alternatively season your post-match meal with salt.". Chocolate milk is great for recovery when you need to perform again later that day. Consider the different foods you should consume during your the days leading to … 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. Finding Your Sanctuary Once a player is substituted off they cannot play again in the match. 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. I got this idea, learning how my pro coaches organized meal planning for the team. 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 thing about turkey is it could make you tired after. who has also worked with NFL side Seattle Seahawks, Sri Lanka Cricket and Sale Sharks Rugby Academy. I was playing with Toronto, where we flew to the west to play the Portland Timbers and Vancouver Whitecaps. During these hot seasons, make sure you start hydrating 24-36 hours before your game or camp. Gatorade is a good thing to intake during the Summer, but make sure you are drinking mostly water. Then 2 – 2.5 hours before the game is the pre-game snack. Rather, if your pre-game meal is less than ideal, you should ease into something better. Younger athletes under 12 don’t need much sports drink, compared to high school, college and adults. Sports drinks have carbs that help refuel your body. You could feel bad, but play good. One of the biggest problems soccer players face is packing on muscle. But as pre-season begins, their energy output will increase, and more calories are needed. What to Eat for Energy Before a Football Game. 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. The thing is you want to be careful eating fruit that close to a game, because it could run through you too fast. Bonus tip: Topping up your intra-cellular stores by eating high-quality meat & fish (e.g. Matter of fact, when you see the pro games that go into extra time some of them are eating banana or protein bars. 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. They say that the average person who doesn’t work out should drink eight, 8 ounce bottles/cups of water. I wanted to do so well against my old club, that I tried something that I had never done. If eating like this is different for you, experiment with practices, and then move to games. Get you some veggies to go along with it because the vitamins will help your body recover faster. 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. "It is important to replace fluid lost during match play to restore a hydrated state. The ultimate game day nutrition preparation. Prior to a match, consume foods that total to meet the following guidelines: 1. 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. The thing about sports drink is you don’t want to drink too much. If you have a tournament you can all meet under a tree or even go to a mall and grub on your packed meals. At the same time, please don’t think that drinking water 2 hours before playing is not going to help. I liked that coach for that! Dyson: "The goal of the pre-match meal is to top up carbohydrate energy stores. To rehydrate appropriately individuals should also replace electrolytes lost during activity. I believe this is one of the most important aspects, not only in soccer, but in your … It’s not like you have to drink as much as you do in the Summer, but you do want to remind yourself to drink water during the day at home, work and school. For the younger athletes or older, you can think about getting pedialyte or something like that. A football game is a grueling test of power, strength and stamina. What other topics would you like to see? If you have another game then you want to think about how you can recover quick and refuel. It doesn’t taste as good, but the purpose is to take care of our body not our taste buds. We spoke to PureGym Manchester personal trainer Phil Williams. Your best pre-game meals are low in fat and fiber. What stuck out to me most was the timing of when we would eat. 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. 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. During a ninety-minute game a player can burn as many as 1500 to 2000 calories. While practice and training are an important part of improving your game, so is your diet. This is a result of what we put our bodies through. Whenever a whole teams knows these soccer player eating tips before and after games it helps with performance. I just wouldn’t eat much fruit, especially if you are just trying to find out what works best for you. Not everyone’s the same, so you can experiment in terms of what you eat for pre-game snack. "To optimise recovery following a match, simply remember the 3 Rs. A team can also have 3 substitute players. But you need to consume he right foods at the right time. Even sports drinks will do in this case. Drinking a whole gallon of water while in the air flying across North America. Make this mostly carbohydrates with a little protein and make sure it’s a familiar food that you … I tend to go on the bike for about 15 minutes, then I do some stretching, then relax. 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. Fueling properly before a game has multiple benefits: Last, is I want to encourage not only the players, but also the coaches and parents to stay hydrated. Not only will you be eating healthy, but you will be eating on time and saving money. Donald Trump claims the American electoral system is 'under coordinated assault and siege', Nike designs custom kit for player who keeps cutting collar off, Doctor debunks the biggest COVID-19 vaccine myths in under a minute, Tyson Fury tells BBC to remove him from Sports Personality of the Year shortlist, A definitive ranking of every swear word from worst to best, Fred miraculously escapes red card for headbutt on PSG midfielder Leandro Paredes, at the Manchester Institute of Health and Performance (MIHP). Wayne Rooney once said "I tend to just have cereal before a game, probably a bowl of Coco Pops. List of Foods for Soccer Players. 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). wild game, fresh fish, free-range meats) the day before a game can benefit your explosive power. The biggest key here is to not overwork yourself the day before a match, do a low number of reps and sets. Muscle injuries can happen if you’re not feeding them what they crave and want. Key Points: 1. When you look at a soccer player, a lot of them look kind of small. Free Soccer Training video focused on What to do Before a Game. Rio Ferdinand was also spotted snacking on Jaffa Cakes at half time. Keep it simple and find what works best for you. 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. Eating some fruits can result in you being in the bathroom during pre-game warm-up. When I played at the pro level, the meal consisted of pasta with white or red sauce, chicken, salad with tomatoes, bread, orange juice, cranberry juice and water. These healthy foods help the muscles recover from of your hard workouts. 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. From the airport in Toronto the airport in Portland, I drank a whole gallon of water. If you have an important game, I suggest you keep it as healthy as possible. You might read that some people recommend eating 30 mins before a workout, but just know that these people did not play pro soccer. Eat 1 to 1.5 grams of protein times your bodyweight in pounds from good sources such as: 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. It concurs with the long-held view that carbohydrate loading before a competition prepares the muscles for the energy demands placed on them. The meal for high school, college or pro is 5 hours before the game starts. Since 2007, my focus has been the principles of long-term player development. Later in the evening 5-6 hours later the ones who drank chocolate milk performed better than the half that didn’t drink it. The evening meal before a game is the most crucial of all. 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 wait this long to start hydrating on a long hot day, it’s too late. At Online Soccer Academy (OSA) we make BETTER Soccer Players / Football Players through FREE soccer tutorials. The normal ones, not the Moons and Stars". If you start to feel a headache or have dry mouth, these could be signs that you are dehydrated. Many former professional colleagues & teammates as well as athletes from other sports have been through this program since 2011 & now it’s offered online. (Just doing the touch stations we show in the SoccerU series can burn 350 calories in 30 minutes.) If it is really hot and you have multiple games or it’s a Summer camp then drink 8-12 oz. As a soccer player you should … Big match nerves can make the prospect of consuming anything at all on the day nauseating – … Really nobody needs a ton of sports drinks due to all the sugar. This includes breakfast on game day. Not unlike other running sports, focus on carbs as your primary way to fuel your soccer play. The nutrition basics for a soccer player. Don’t forget to tell your friends these soccer player eating tips before and after games. 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. There is what we call a pre-game meal and then there is a pre-game snack. If you are having cramps you can eat banana. See what JOE's football writer Reuben Pinder ate when he trained with Fulham FC, Caoimhin Kelleher stakes claim for Liverpool back up spot with clean sheet, Marcus Rashford becoming 'annoying' for PSG, admits Thomas Tuchel, QUIZ: Name these 50 Premier League players from the 2000s – #4, Jermain Defoe: Tottenham can win the Premier League this season, Jack Grealish: 'Embarrassing' VAR is 'ruining the game'. 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. There have been several studies of cyclist where half of them drink chocolate milk after their morning race. 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. Those hot days come along and then it’s too late to get hydrated. With all the running, dribbling and kicking, soccer requires endurance, balance and strength. Soccer (also known as football) is a team-based sport played in two 45-minute halves with a 15 minute half-time break. Nothing fancy, just get a piece of paper or notebook and write down what you ate, how you played and how you felt. One reason some athletes get injuries, is because they are not eating the right foods. In addition to perfecting plays building stamina and honing ball-handling skills, professional players' training also involves attention to their nutrition. Additionally, the inclusion of fruit, salad and vegetables is encouraged to further assist muscle recovery. Grilled chicken is the best in my opinion, but you can also eat turkey. Soccer players train hard both on and off the field for their 90 minutes of play. Whether I was in North America, Europe or Asia there were common foods we would eat. It’s only natural. So again, stay at least a day ahead when hydrating. I am sharing all of this with you today! It was the first game of the season, when I played against my old club Vancouver Whitecaps. Eat 1 to 4 grams per kilogram of carbohydrate, o… The normal ones, not the Moons and Stars". I would plan on eating a small snack 20 – 30 mins after you play and then shortly after get you a good meal. So adapt it how you want and maybe this really helps you in your future season. I ended up flushing the sodium out of my body which caused me to cramp up early in the 2nd half. You might read that some people recommend eating 30 mins before a workout, but just know that these people did not play pro soccer. This is a great idea for larger families or even a team that wants to take turns bringing post game foods. "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. I had never cramped in my thighs before, but this 1 gallon of water in a short amount of time did it. The brand new football show from Joe Cole and Tom Davis. Proper pre-game nutrition can provide you with the energy you need to take on the challenges of game … QUIZ: Can you complete these classic Alan Partridge quotes? It’s so important to know these soccer player eating tips before and after games. flapjack, granola bar or banana.". I can tell you that I have been dehydrated several times. Easy pack foods like protein bars, granola bars, banana, apple, dried fruits and nuts. For breakfast you can eat oatmeal, egg white, boiled eggs, omelette, bread, grain cereal [low sugar], avocado, cottage cheese, protein shake,  banana, strawberries, blueberries and blackberries. Last year my wife got me one of those big water jugs that all the youth players have. What Do Football Players Eat Before Games? Discipline is key. Sometimes we would have turkey & ham sandwiches with cheese, and you could choose from with white bread. Williams said: "Players will naturally reduce their calorie intake during the off-season as they're not as active. It happens because we all get busy and literally some days don’t have time. Without specific gear not only might you feel unprepared, you might not even get to play. If you planned right, you are prepared with fueled muscles and are well-hydrated. But, even if you timed your … ", MAN v FAT: The weight-loss scheme with football at its core. "Example carbohydrate sources include: oats, cereal, rice, pasta, couscous, potato, bread, wraps, beans, fruit juice, flavoured yogurt or fresh fruit. Wayne Rooney once said "I tend to just have cereal before a game, probably a bowl of Coco Pops.