Not all meals are created … While practice and training are an important part of improving your game, so is your diet. You might read that some people recommend eating 30 mins before a workout, but just know that these people did not play pro soccer. With all the running, dribbling and kicking, soccer requires endurance, balance and strength. This allows for a relatively slow release of glucose into the blood and avoids the insulin surge. OR Fruits, cereal, milk or yogurt Game 9:30AM HYDRATE! Eat a large high-carbohydrate breakfast with a … Being a top athlete on the soccer pitch takes hard work in the gym and on the field. Many youth soccer players either eat too much protein, or not enough. On the day of a match the intake of fat and protein should be restricted, as these nutrients require a relatively long time to be digested. Snack At the half time: bagel or a sports bar , sports drink and water Lunch 11:00AM Cold cut sandwich with lettuce and tomato (no mayonnaise or dressing), some baked chips or pretzels, juices, water or sports drinks. Game 3:30PM HYDRATE! What to eat and when to eat it. Soccer requires speed, endurance, a consistent energy supply and focus. Different places will tell you different things, so becoming confused about how to best prepare your body before playing sport is something many of us have faced. Soccer Players Don't Have to Give Up Sweets. Here's how to find the happy medium and maximize performance on the pitch. Eat a carbohydrate-rich dinner the night before and drink extra water throughout the previous day. Your body will thank you for it. Knowing what you should and shouldn't be eating before training or a big game can sometimes prove to be a challenge. One of the hardest responsibilities as a soccer coach while on the road is monitoring your players’ food intake. I know it's more expensive, but it is something you should strive for. If you want to perform at your best in soccer, you can take a page from the elites and eat correctly, especially before and after the game. To round it all off, lets look at an example of what a 175 lb soccer player should be eating on an intense workout day. Meals for Soccer Players. 175lbs x 1.5 = 262.5 grams of protein Soccer players should eat foods with a low to medium GI before a match. 175lbs x 23 = 4,025 calories per day. Excellent ball-handling skills and an enjoyment of running help players perform at their best, and so does proper nutrition. 4 Breakfast 7:30AM Eggs, bagels or toast, baked hash browns, Juice. Consuming carbohydrate at least an hour before kick off allows any hormonal imbalance to return to normal. The timing of the meals you consume is important. But to stay at your best, you’ll also need to concentrate on what you’re eating on a daily basis. I don’t recommend you eat 30 mins before you play or workout . Eat as much organic foods as possible. Just because you're playing competitive soccer doesn't mean you have to swear off sweets. Plan to have your pre-competition meal 3-4 hours before the match. What to Eat Before a Morning Soccer Game. Soccer Nutrition, Soccer Diet, Soccer Tournament Foods, What to eat at soccer tournaments As a soccer coach, I don’t have to tell you that coaching a youth soccer team while traveling in tournaments is a difficult task. As a soccer player, you need to eat right to play your best, and knowing what to eat will help you get there.