Thanks! Studies show players play better if they drink Gatorade before the game and at halftime. Eating fruits and vegetables can also help with hydration and replenish electrolytes so choose from the following options whenever possible: Remember, a failure to plan is a plan to fail! Find a resolution that works for you to get over this barrier. Without adequate, balanced nutrition, you won’t have enough energy to play your best. We should be drinking as much water as possible the night before and the morning of a game. Some players like sports drinks but they’re high in sugar and I’d only really advise drinking them at half-time.” What do footballers eat? For soccer players, the best fluid to drink is a diluted carbohydrate/electrolyte solution. * The young athlete should have 12-16 ounces of fluid up until about 30 minutes before a game or practice (remember that most water and sports drinks come in 20-ounce bottles). | So I am trying out for a soccer team. What Do Football Players Eat Before Games? If you have to, set a timer on your smartphone to remind you to … Remember, other fluids can contribute to your hydration status as well, such as smoothies, coconut water, and herbal teas. | Hydrate! Intense activity (lasting more than 90 minutes): 1.5 grams of carbohydrate per kilogram of body weight immediately after exercise, and an additional 1.5 grams of carbohydrate per kilogram two hours later. Thank you for reading SoccerToday! These are all more natural and serve the same purpose. Eat a large high-carbohydrate breakfast with a hearty brunch or light lunch by 10 a.m. Eat a high-carbohydrate breakfast and lunch with extra fluids. Start hydrating now! In working with athletes, you hear excuses as to why they did not hydrate properly. Bring a water bottle with you to your game and gradually drink before… Game-Day. A basketball player must be able to perform on court for extended periods of time, therefore requiring adequate cardio. A 195-pound player would thus consume about 50 to 95 grams of carbs one hour prior to the game's start. Do Soccer Pros Drink Protein Shakes?. It's critical that soccer players make their game-day nutrition a priority, so they'll have the energy to perform their best throughout the entire match. In the Morning. • Fans boo players kneeling before MLS game ... "The National Anthem was played before last night's match while the players were on the field which Major League Soccer … This includes breakfast on game day. How to Hydrate Your Body Before a Game. Have a high-carbohydrate, moderate-protein and low-fat and fiber meal 3 to 4 hours before the game. A banana or half of an energy bar also works in the half hour before game time. Stay inside and watch movies, read or watch soccer. If you have to, set a timer on your smartphone to remind you to drink or use an app that keeps you on track! Sports drinks also contain a large amount of sugar, so it is a good idea to dilute the drink with water. At the end of a match, you'll often see pro soccer players leave the field and grab a shaker bottle before heading down the tunnel. My mom bought me the low calorie low sugar type of red bull. Topo Chico or La Croix are both excellent choices of sparkling waters but don’t just drink sparkling water as your main choice. Before playing football, you should be properly hydrated. Eat your breakfast/pre-game meal between 6 and 6:30 a.m. Eat a carbohydrate-rich dinner the night before and drink extra water throughout the previous day. They can also lose as much as 2-3 kg (4ó-6ó lbs) in bodyweight during a game. The demands of soccer require players to fuel properly to maximize their performance throughout an entire match. It concurs with the long-held view that carbohydrate loading before a competition prepares the muscles for the energy demands placed on them. One of the simplest and cheapest ways an athlete can enhance performance is to properly hydrate. However, a recent study found that even professional soccer players often fail to hit these marks. Soccer Dribbling Drills to Help You Beat More Defenders on the Pitch, What Soccer Players Need for Physical and Mental Programming During COVID-19, How the Slow, Small Kid Can Still Become an Elite Soccer Player, Liverpool's Assistant Manager Reveals Their 'Secret of Training'. Eat 1 to 4 grams per kilogram of carbohydrate, o… Adequate consumption of all macronutrients—carbs, protein and fat—will help you maintain your performance. About 10 … We tracked down answers from ten professional football players, and from ritual cookies to spaghetti and eggs, they’re pretty fascinating. | All this sprinting, jogging and changing direction require a lot of energy. Icing your water can help keep your body temperature where it needs to be during long or hot events. High fat foods such as nuts provide sustained energy. ***Side note…Soups are also an easy way to get in fluids, electrolytes, healthy protein, and more veggies! I played soccer for three hours earlier this morning so I would like a little boost of energy. Players should bring water to all practices and games and drink plenty of water before, during, and after practices and games. Save the sports drinks like Gatorade for after the game. You might have your own routine established and if so, you shouldn’t suddenly change it. Once a player is substituted off they cannot play again in the match. Sample quick-energy meals with approximately 50 to 75 grams of carbs include 1 cup of fruit juice and a banana, 1 ½ cups of multigrain cereal with 1 ½ cups skim milk or an energy bar with 8 ounces of an electrolyte replacement sports drink. Soccer players can lose between 2-3 litres of sweat (oz) during a game, particularly in hot and humid conditions. I believe this is one of the most important aspects, not only in soccer, but in your … At the end of a match, you'll often see pro soccer players leave the field and grab a shaker bottle before heading down the tunnel. Successful soccer players will keep a strict diet throughout their season, not just in the days leading up to a game. !” Wrong. An ideal meal is carbohydrate rich, low-glycemic for a sustained release of energy into the bloodstream, palatable and well tolerated. PROTEIN If you have read this far in the article, you can see that all of the benefits of drinking water will only improve performance so what are you waiting for? Go to bed early so you can get a good rest for the next day. Photo by Andy Hall . Pregame meals are really a two-part program. If you drink the two glasses upon waking, carry around a stainless steel water bottle at all times and constantly sip, and properly rehydrate after events, you should be okay.