Soccer game requires a lot of energy and a proper diet. So what to eat before soccer game?
Prepping for soccer games by eating a healthy diet can have many advantages. Eating a balanced, nutritious diet will give players the energy they need to perform at their best, help them avoid getting sick, and may even help improve their performance on the field. Moreover, a healthy diet will help reduce the likelihood of getting injured by keeping your body strong and flexible.
Because of its undeniable advantages, we decided to discuss what to eat before soccer to stand out on the field.
Table of Contents
WHAT TO EAT BEFORE SOCCER GAME: RECOMMENDED DIET
Many soccer players are interested in following a healthy diet to improve their performance on the field. Moreover, a healthy and nutritious diet can help reduce the risk of injury and promote better energy levels.
Players should aim to consume a variety of nutritious foods, including meat, poultry, fish, eggs, legumes, grains, and vegetables. Sports drinks and energy bars can also be beneficial if consumed before or during a match. In short, the best soccer player is the one with fast digestion but a low volume that can give more energy.
Since soccer demands a lot of energy from players, it is essential to consume food that gives more calories. Experts suggest that soccer players’ diet should have approximately 60% carbohydrates, 15% protein, and 25% fat to stay active on the field.
The table given below shows what to eat before soccer game
| Sr. no | Components | sources |
| 1 | Starch | rice, whole grain bread, flour, cereal, corn, pasta, and potatoes, |
| 2 | Fruit | Apple, pear, banana, pineapple, cantaloupe, melon, grape, mango, apple, strawberry. |
| 3 | Protein | Yogurt, beef, fish, shrimp, eggs, milk, nuts |
| 4 | Fats | Olive oil, walnuts, almonds, macadamia, vegetable oils. |
| 5 | Fiber | Brown rice, Popcorn, Nuts, Bran cereal, and Baked potato with skin. |
| 6 | Drinks | Fruit and vegetable smoothie, Water, Isotonic sports drink, protein shake. |
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EATING BEFORE GAME
Pre-game eating is a familiar ritual before most sports events. While there are many opinions on when to eat, some general guidelines can help maximize performance. Before the game begins, players should have light food consisting of carbohydrates and protein.
Soccer players should avoid entering the field with an empty stomach because they won’t be able to last for 90 minutes on the field; furthermore, entering the field with a full stomach can also lead to pain in the stomach along with tiring feelings.
So far, we have learned what to eat before soccer game; it’s time to understand what and how to drink before and during the game.
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WHAT A SOCCER PLAYER SHOULD DRINK
Water is essential for staying hydrated during a soccer game. Before the game, drink enough water, so you are not thirsty and have a moderate amount of caffeine if you take any medications. Hydration is essential before physical activity as it helps reduce the risk of getting cramps.
Drink plenty of fluids even if you don’t feel thirsty, and avoid drinking alcoholic beverages before, after, or during the game. Moreover, with sweat, players lose water and salts. So, they must consume those drinks composed of sodium, water, and carbohydrates.
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WHAT TO AVOID BEFORE THE GAME
Apart from knowing what to eat before soccer game, one should also learn about the things to avoid before the game. Before every soccer game, players should avoid eating heavy meals that make them sluggish on the field. They should also avoid drinking large amounts of fluids before the game to stay hydrated and maintain energy levels. By following these simple tips, players can ensure a smooth game and maximum performance.
Moreover, soccer players must avoid consuming processed and carbonated drinks to stay fit and healthy.
CONCLUSION
In this article, we learned what to eat before soccer game and found that eating before a soccer game is essential to have enough energy to last the entire match. Different foods can be consumed before a game, but it is necessary to find what works best for each individual. Some good options are carbohydrates such as pasta or bread, protein such as meat or boiled eggs, and fruits or vegetables. Moreover, drinking a sufficient amount of water before and during the game. By following these tips, players will be able to perform their best on the field.
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