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🔥 What to Eat Before a Soccer Game for Optimal Performance

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Meal plan for soccer game day

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If you’re among the 30 to 50 percent of athletes who just can’t successfully fuel, be sure to eat extra well the day before your game. If your game is later in the day, make the most of early meals and skip the meal or snack just hours before the event. Click to Play!

Here's a sample game day nutrition plan: Pre-game breakfast. Gather together the family for a pre-game breakfast about three hours before the event. Serve sliced and lightly grilled potatoes paired with scrambled eggs and fruit such as berries along with calcium-fortified orange juice or fat-free milk for a nutritious pre-game meal. Click to Play!

We have developed weekly meal plans geared towards High School athletes that include the food to generate your optimal performance. The food in the meal plans below are based on a high school athlete who participates in exercise roughly 5 days a week. There are meal plans for a recommended female diet and a male diet. The male diet plan has. Click to Play!

The goal of this post is to answer the question we all ask, “what should I eat before a soccer game?” If you follow the principles below, you will come into a game mentally and physically prepared. Taking your game day nutrition seriously will give you the solid foundation to display all the hard work you’ve been putting in at practice. Click to Play!

What to Eat Before a Soccer Game for Optimal Performance

Preparing to play a soccer Game?---What to Eat. Pre-Event Eating: When and How Much? Terry Weyman, D.C., C.C.S.P Have you ever “bonked” or felt “flat” during your training or competition? There is a lot of hype and theories about pre-event meals but little scientific evidence to support them.
Sports Nutrition for the Youth & High School Athlete For young athletes (for example: ages 7 – 12) eating a healthy, balanced diet and getting proper rest are the two most important directives to support the growth phase of athletes in this age group.
Check out this article on nutrition plan for soccer players with pre and post-game strategies. Your aim as a soccer player would be to get that factory of yours running at maximum performance but it will be your purpose to supply it with the right (as well as the correct amount of) prime stuff.

Football Training Advice: Why Your Diet Makes a Difference

Eating to Play | US Youth Soccer Meal plan for soccer game day

The goal of this post is to answer the question we all ask, “what should I eat before a soccer game?” If you follow the principles below, you will come into a game mentally and physically prepared. Taking your game day nutrition seriously will give you the solid foundation to display all the hard work you’ve been putting in at practice.
Day of Competition There is probably no more area full of misleading information than eating the day of competition - the proverbial pre-game meal. Most pre-game meals are eaten in the 3-4 hours prior to competition. But realize that the food eaten will have little to do with the energy expended in the game.
New York Red Bulls nutritionist Tara Ostrowe outlines a suggested game-day meal plan for soccer players. Game Day Meal Plans For Athletes: Fuel Up With the New York Red Bulls | STACK Toggle navigation

Eating to Play | US Youth Soccer

A soccer player's diet plays a big part in what they achieve out on the field and here is a guide to what they should eat and drink.. Those who start a game with.
A soccer player may need up to 5,000 calories per day just to maintain weight and perform well. Some players may need more. Incorporating protein, carbohydrates and a hydration plan in your diet can keep you fueled for top performance.

This https://casinos-list-win-free.site/games-for/games-for-parties-game-ideas.html keep our muscles running all game long.
We want to feel light, with our blood circulating through our entire body and not in our bellies digesting meals.
We want to be fully hydrated, except without the feeling of water weight in our stomach.
We want to have substantial potassium to avoid muscle cramping.
We want to have plenty of amino acids in our system so we can avoid breaking down muscles to get the amino acids we need for energy.
We want to come in with high energy and alertness, but with a calm sense of focus.
We want to come in confident and ready to fight to the death, but with an overall sense of composure, not too amped up and not too relaxed.
To come into a game like this, we need to turn to nutrition.
Besides training, meal plan for soccer game day will be one of the best ways to prepare for our games.
Now lets look at each part individually and see how exactly we can attain it through food.
Full Glycogen Storages Glycogen is the way our body stores carbohydrates in our muscles.
I explain it more in depth inbut just know that this energy is used for explosive movements, so we want it completely full going into a game.
This will take evaluating how you recovered and ate the past few days.
For a 90 minute game, you want your blood sugar at a steady level, which means you should load your body with glycogen the night before DEPENDING on your past weeks activities and carb intake.
Most players have the day before a game to have a light training, go over tactics and continue muscle recovery from the tough practices preparing for the upcoming game.
This means your body is not in that big of a glycogen deficiency.
This will take some planning on your part.
Your muscles store around 300 to 400 grams of carbohydrates, and a soccer practice depletes about half of that.
So think about your practice schedule and your eating for the days leading up to game day to give you an idea of what your carb intake should look like.
So, if your glycogen storages are full the morning of the game, then that is perfect.
That means you only need slower digesting carbohydrates like vegetables and fruits.
Also, eating fruit or carbohydrates in general, with protein and fat slows down the digestion of the carbohydrates, which in turn helps suppress and insulin spike.
The carbohydrate sources I recommend for game day are spinach and kale.
They are full of fiber, are slow digesting carbohydrates and are extremely nutrient dense, especially kale.
I also would eat a banana as well with breakfast.
High in fiber and potassium, it will meal plan for soccer game day give your body the glucose it needs to function so your body is running on all cylinders.
A banana before warm up https://casinos-list-win-free.site/games-for/racing-games-for-ps4-vr.html help as well.
An extra tip for lower insulin response is cinnamon.
Find a way to add it into your morning, and it will help meal plan for soccer game day blood sugar response and your energy level throughout the game.
Feeling Light We want to be feeling light when we go into a game.
I know every player has had at least one practice where he or she ate too much too closely to practice and then felt sick during it.
When you eat a big meal, your body sends more blood to your stomach to help with digestion.
This is not what we want.
We need our blood to be going to our muscles and to our brain so we are able to optimally perform athletically and mentally.
To avoid this sick and heavy feeling, we need to eat our last meal 3-4 hours before our game time.
This will give your body plenty of time to digest it, get the waste out and have the nutrients circulating through your body.
This timing depends on what and how much you eat.
I prefer to have smoothies as my last meal, so I tend to aim to finish them right around 3 hours before my game, since they digest quicker due to being in liquid form.
As I mentioned above, if you want a little something after this last meal, a banana before game time would be good, along with a handful of nuts.
Full Hydration Being fully hydrated is almost too necessary to explain, but there are points to hydration that we need to be aware of.
Being moderately dehydrated, 2% of your body fluids, has drastic effects on your performance, decreasing endurance by up to 30%.
We perform better when fully hydrated.
We should be drinking as much water as possible the night before and the morning of a game.
However, too much water in our stomachs when we go to play can lead to a heavy feeling and sometimes side cramps.
In order to avoid having water splashing around in our bellies, we should taper off heavy fluid intake about 45 minutes before a game.
This is about how long it takes the water to get through your system.
Try to drink about a gallon of water a day.
Avoiding Muscle Cramps There is nothing more embarrassing than cramping up while playing soccer.
A cramp is simply a lack of preparation.
Catabolic means that your body begins to breakdown the proteins that make up your muscles to get the amino acids it needs, and yes, this is as bad as it sounds.
I go into depth with amino acids and protein.
However, through proper nutrition, we can avoid our body going catabolic along with the muscle soreness that comes along with it.
This begins with getting amino acids in our body with our last meal.
As I have covered before about amino acids, animals are our best source of them.
Eggs are not only a great source of protein, they are packed full of nutrients like protein, Vitamin D, Vitamin A, Vitamin B2 and iodine that our body loves and saturated fat, as I have talked about are actually really good for us.
An extra tip:or branched chained amino acids, are a great option for extra insurance against going catabolic.
Since they are purely amino acids, you can take them closer to game continue reading, since they are extremely easy to digest due to the branched chain.
They will help you avoid muscle breakdown along with improving your muscle recovery.
BCAAs are legal for college players to take, however, they are not legal for colleges to provide to their players.
Another reason for making sure you get plenty of protein in your last meal is for the specific amino acid tyrosine, which promotes the neurotransmitter dopamine.
Naturally raising your dopamine will keep you alert, motivated and energized for hours after the meal.
High energy, alert, yet focused This is where things start to get fun.
Preparing mentally for a game through food choice is not really discussed often, but it is actually surprising the effect that food has on your thinking.
To get the mentality of having lots of energy and alertness, yet being able to focus all this energy towards the game comes from balancing out the minor caffeine that comes from tea with the relaxing and focusing chemicals within it.
Drinking green tea has been shown to do this because of its low caffeine combined with its high levels of L-Theanine.
The dosage you would want for this would be 100mg L-Theanine per cup of Joe.
Another alternative is to drink.
Yerba Mate, which is a traditional South American tea, which gives similar effects of alertness, energy and focus.
These options will leave you feeling highly alert, yet without any jitters and lack of focus that sometimes comes from consumption of caffeine.
A sense of dominance and confidence You want to great games for ipad into a game with confidence and swagger about you that you are going to win.
No questions, plain and simple, you are going to win the game.
Now while this feeling is often breed into players, there ways that foods can help your drive and confidence through promoting the right hormones and neurotransmitters.
Everyone has heard of it, but do you know what it is responsible for and how you can promote it?
Testosterone is a steroid hormone that, for soccer players, is important due to its effects on aggression.
Higher testosterone levels will not only make you fight harder, but they will make you want to assert your dominance more.
We can boost our testosterone through healthy fats.
The cholesterol in fats is a precursor to testosterone, and a boost of it through fats such as a fish oil supplement, avocado or coconut oil will help give you some extra swagger when you walk onto the pitch.
However, we cannot be only seeing red when playing soccer.
Following the directions meal plan for soccer game day about drinking tea before a game can help with keeping composure while adding aggression to our game.
Also, we can increase serotonin, which is a neurotransmitter that promotes calmness, through a couple of ways.
One is to get solid sleep.
When it comes to food, avocado, almonds, kiwis and bananas all have the amino acid tryptophan, which is the key ingredient to making serotonin in your body.
Extra Tip: Eat a tablespoon of honey before bed to drastically improve the quality of your sleep.
Examples for What to Eat Before a Soccer Game So we have just covered many ways to fully prepare yourself for coming into a game as prepared as possible.
Now lets look at a couple of ways we can meal plan for soccer game day this into practice.
Working backwards, this means that we would want our last meal before the game to be between 9-10, which will give us plenty of time to digest.
You just spent 7-8 hours not drinking water, and your game is coming up.
I like to sauté them in olive oil before adding the eggs in.
These will provide slow releasing carbohydrates.
Do not use the crappy oatmeal with weird flavors added into it.
At this point, you should be drinking water continuously.
Then brew up somegreen tea or coffee, but make sure to pair the coffee withto not over stimulate yourself.
Prepare the tea the night before and meal plan for soccer game day it in the fridge.
The iced tea will have the same effects that the hot tea, so there is no need to avoid this advantage because of the weather.
A penalty kick takes about 50 milliseconds to reach the goal line.
Milliseconds can make a difference.
Eating like this will prepare you properly for a game.
Another way you can prepare, as I prefer to, is with a smoothie.
Neither one is better than the other is, but I feel lighter after smoothie then eating a solid breakfast, but other players may like the feeling of filling up a few hours before the game or eating something warm that the above example would give.
But for now should be enough to explain why.
The cacao powder, almond butter and banana are the driving flavors in it.
Also if you get a flavored protein powder, that will add more flavor, but I prefer to go with the one with the least ingredients possible.
With this smoothie, I would continue with the rest of the eating schedule that I listed in the first example.
So there you have it.
The ultimate game day nutrition preparation.
If eating this way before a game is new to you, I recommend testing it out before practices.
If eating like this is different for you, experiment with practices, and then move to games.
Once you do begin to eat this way, you will be surprised at the difference this will make in your game.
Until next time, Casey Head Trainer at Optimal Soccer P.
I love engaging in discussion and answering questions in any aspects related to the game we all love.
The more we develop a community of players, coaches and performance specialists helping each other out, the more we all gain.


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If you’re among the 30 to 50 percent of athletes who just can’t successfully fuel, be sure to eat extra well the day before your game. If your game is later in the day, make the most of early meals and skip the meal or snack just hours before the event.


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Total 23 comments.