Breakfast will be the main pre-game meal to focus on. The cacao powder, almond butter and banana are the driving flavors in it. If eating this way before a game is new to you, I recommend testing it out before practices. Overwhelmed by decision fatigue? Pre-game meals should also be pretty bland as to not upset the stomach. You have to be the field in about an hour for warm-ups, so now is a good time to take advantage of the benefits of tea. BCAAs are legal for college players to take, however, they are not legal for colleges to provide to their players. Curcumin, the active ingredient in turmeric, is the most anti-inflammatory food in the world and it’s anti-catabolic (16). 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. Keeping your body hydrated is of utmost importance, no matter what … We want to have substantial potassium to avoid muscle cramping. Instead, the meal leading up to the event should help top off glycogen stores with at least forty percent of calories coming from real food complex carbohydrates. If you try to replace all the glycogen in your muscles on game day, then you’ll be forced to spike your blood sugar by high carb intake, which as we all know leads to a quick drop of blood sugar. Higher testosterone levels will not only make you fight harder, but they will make you want to assert your dominance more. Protein has been shown to increase the rate of muscle glucose uptake and glycogen repletion, so adding a small portion between games may be helpful. Without balanced nutrition, energy levels, recovery speeds, and peak performance suffer, leaving an athlete feeling weak, heavy, and completely exhausted. Yams, sweet potatoes, potatoes, winter squash, Sourdough bread, Ezekiel bread, sprouted corn tortillas, Water with a squeeze of lemon and a pinch of salt, Diluted sports drinks for a long duration (more than three to four hours), high-intensity events, and hot and humid conditions (options without artificial coloring and sweeteners are best). What should I drink before football? The energy that keeps us moving comes from food, but it must be converted into ATP for our body to use it. If you can’t do 100% all the time, you should at least try to do it for game days. Nutrient-rich carbohydrates, proteins, fats, and fluids are all important for youth soccer players, and athletes of any age. You want to go into a game with confidence and swagger about you that you are going to win. Not only is it important to eat a good balance of macronutrients, but we want to choose foods that are dense with micronutrients. 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. Before the Game. Another alternative is to drink Yerba Mate tea. The closer you are to game time, the lower on that range you should aim – for example, if you are eating a snack one hour before play, aim for .5 grams per pound of body weight. We perform better when fully hydrated. Take notes and adjust accordingly. There may be small amounts of sugar in the blood that can be used, but when it comes to carbs we are primarily talking about using glycogen, or stored glucose to produce energy. The types of food a soccer player eats will impact whether glycogen stores are sufficient and whether the body can effectively access fat for energy. In preparing your pre-game meal, don’t overlook the importance of keeping yourself hydrated. Also, avoid large consumptions of fluids before eating. Macronutrients — carbohydrates, protein, and fats — provide the energy and essential building blocks necessary for physical feats and mental acuity. Testosterone is a steroid hormone that, for soccer players, is important due to its effects on aggression. A penalty kick takes about 50 milliseconds to reach the goal line. Most athletes do best eating a higher calorie meal two to three hours before any intense activity. As part of the pre-game meal, protein helps stabilize blood sugar, provide satiation, and deliver the building blocks needed for post-activity recovery. Now lets look at a couple of ways we can put this into practice. During physical activities such as soccer, your body burns the easiest fats it can find. Some light eaters are constant grazers, but I find a balance of real food nutrients hard to obtain with this style. A 195-pound player would thus consume about 50 to 95 grams of carbs one hour prior to the game's start. As a Nutritionist, and founder of Primal Peak, I share current content, recipes, and programs to guide you towards vitality and peak performance. Fats are important for brain health, good mood, cell structure, hormone function, satiety, temperature regulation, and more – all critical for soccer success. My 4 Weeks of Real Food meal plan gives you everything you need for a full month of delicious, healthy real food meals. Time your meal around the start of the game by working backwards. A banana before warm up can help as well. With all the running, dribbling and kicking, soccer requires endurance, balance and strength. Hi, I’m Shannon and my mission is to help you and your family discover a life of wellness through food and healthy habits. When choosing a pre-game/training meal, snack and fluid it must: be easy to digest; rich in carbohydrates for fuel; be low in fat; provide adequate amounts of fluid; include foods that are familiar; Generally you want to be eating 2-4 hours before your game or training session. 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. That means you only need slower digesting carbohydrates like vegetables and fruits. Glycogen is the way our body stores carbohydrates in our muscles. A light meal may be added for an early afternoon start. Avoid power bars, soft drinks, protein drinks and powders and gels. You might use some high-sugar foods before a game, but make sure a good portion of your pre-game meal is high-nutrient starchy carbohydrates. My number one recommendation is to use this information as a base to build on. Load of the on the veggies in the scramble. 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