What to eat before soccer games?

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Running for 90 minutes of competition consumes a lot of stamina. It is very important to properly replenish the body of soccer players with energy. In addition to constant practice, diet also plays a very important role, especially before going to the field. So What to eat before a soccer game? Scott Fujita will give you the most exact answer.  

What to eat before soccer games? The best thing to eat before a soccer game

It is extremely necessary to recharge the body before entering the soccer matches. There are some criteria when choosing what to eat before soccer game for energy.

Soccer players should give preference to foods with low volume, fast digestion time. But they must produce the most energy. They may be calories and protein.

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What should I eat before a soccer game?

Below are the foods to eat before a soccer game. 

Soccer is a sport that requires speed. Therefore, the athletes should eat foods that contain a lot of calories, protein and fluid before playing football. Thus, they will have good physical strength.

The number of calories provided should ensure that there is enough content as follows:

  • 50 to 60% carbohydrates.
  • 10 to 15% protein.
  • 25 to 30% fat.

In particular, the most preferred ingredient is still carbohydrates. Carbohydrates are especially beneficial for athletic performance. When added to the body, the carbohydrate component is quickly converted into glucose. 

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And they will circulate throughout the organs. Some of the carbohydrates are then converted to glycogen stored in the liver and muscles. This is the main source of energy for movement.

Based on the above data, before playing football, the athletes can use the following foods:

  • Starch: rice, bread, whole grain bread bread, cereal flour, corn, potatoes, whole grain, pasta.
  • Fresh fruit: banana, grape, mango, apple, strawberry.
  • Protein: pork, beef, fish, shrimp, eggs, milk, nuts.
  • Healthy fats: olive oil, almonds, walnuts, macadamia, vegetable oils.
  • Fiber: vegetables.
  • Yogurt and many kinds of vegetables.
  • Drink: sports drinks, milk, fluids. 

What is the minimum time soccer players should eat before entering the match?

Human digestive system takes a while to digest the amount of food put into the body. Meanwhile, the body also needs to rest, avoiding vigorous exercise.

Remember, absolutely do not eat too full or leave you hungry when participating in football.

Eating too much will slow down digestion. In addition, when running and exercising vigorously, eating full will make the stomach hurt.

If you have an empty stomach, you will not have enough energy to fight for 90 minutes on the court.

The reasonable time that experts give the main advice is one to two hours before the time of the ball rolling.

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Good meal for recovery.

What to drink and how to drink after playing football?

Replenishing water for the body is as essential as adding energy before playing football. 

After the ball game, the amount of water and salt in the body will gradually disappear through sweat. Therefore, soccer players need to replenish their body immediately. In addition, water also has the effect of cooling and regulating body temperature.

There are some types of drinks commonly used in sports competitions. They are a mixture of mineral water, sodium, and carbohydrates. They have electrolytes and rehydration.

Experts recommend that: soccer players should provide enough water for the body.

Someone only does that after the body becomes dehydrated. But it is really bad. The best time is still one day before the game, a little before the game and after the game is over.

Which is an example of pre game meal?

1. 4 hours pre game meal

Soccer players can eat 1 main meal with the following menus:

  • Starch: 2 bowls of white rice.
  • Protein: 1 chicken breast about 1 ounce.
  • Vegetables: Fresh cucumbers.

1. 2 hours pre game meal

Soccer players can refer to the meal discount as follows:

  • 1 box of yogurt.
  • 1 banana or 1 cup banana milk smoothie.
  • Half a teaspoon of whey protein.

What should an athlete not eat before playing football?

In addition to learning what to eat before soccer practice, an athlete needs to know what not to eat pre game day.

Nutritionists give athletes some recommendations. Athletes should not use the following food groups pre game day:

  • Fried foods with a lot of fat.

Foods containing a lot of fat are the cause of players’ problems. They may be stomach fullness, indigestion, drowsiness and loss of concentration when playing. They are snacks, grilled chicken and fried potatoes. 

  • Carbonated drinks or stimulants.

Ready-to-eat foods and carbonated drinks will negatively affect anyone’s health. They degrade physical fitness, making the athletes’ ability to handle and control the ball limited.

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Meal before game day.

Frequently Asked Questions

1. What to eat the night before a soccer game?

Dinner the day before the matches is very important.

Athletes should eat dinner at least 2 hours before bed. You should eat foods that are low in fat and rich in fiber. Food should be easy to digest: cooked pasta or rice, vegetable salad, omelette, fruit, yogurt or bread. Those are standard sports nutrition meals.

And don’t forget about hydration, mostly water. Absolutely stay away from fast food like grilled chicken.

2. What are the food groups that stabilize blood sugar?

  • Bread and cakes made from rice and corn.
  • Assorted cookies, chips and croissants.
  • Whole grains.
  • Types of noodles, noodles.

3. If the games are in the morning, what do soccer players eat?

If the games are in the morning, the dinner before that is important. It would be nice to have an extra contribution of carbohydrates (pasta, rice, bread).

Of course, that breakfast will become the most important meal. It should be light, low fat food and carbohydrates.


Soccer players should balance what to eat before soccer matches to match the nutrition they put into their body. Besides, the time to eat before the game is also important. Hopefully, this article helps you have the most perfect preparation steps before the match begins.

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