What To Eat Before Soccer Games?

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Running for 90 minutes in a competition is quite taxing on the body’s stamina. It is critical for soccer players to refuel their bodies with energy throughout the game adequately. In addition to consistent practice, diet is essential, especially before going to the field of play. So, what should you eat before a soccer match? TSC will provide you with the most accurate response.

Eat Before Soccer Games

Before participating in soccer matches, the body must be adequately refueled. There are several considerations to make for energy while selecting a snack before a soccer game.

Players should choose foods with a small volume and a short digestion period when practicing or playing soccer. However, they must generate the most significant amount of energy. It could be in the form of calories and protein.

The following are some suggestions for things to consume before a soccer game.
Soccer is a sport that necessitates quickness. As a result, athletes should consume foods high in calories, protein, and liquids before participating in football. As a result, they will have excellent physical strength.

The number of calories delivered should be sufficient to guarantee that there is adequate content in the following ways:

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

carbs are still the most often used and favored element, in particular. Carbohydrates are perfect for athletes since they help them perform better. When carbohydrate components are introduced into the body, they are promptly transformed into glucose.

Moreover, they will circulate throughout the organs of the body. After that, some carbs are turned into glycogen, which is subsequently stored in the liver and muscles. For mobility, this is the most important source of energy. According to the information provided above, athletes can consume the following items before participating in football:

  • Starch: rice, bread, whole grain 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,
  • Yoghourt and many kinds of vegetables.
  • Drink: sports drinks, milk, fluids.

What Is The Minimum Time Soccer Players Should Eat Before Entering The Match?

The human body’s digestive system takes a long time to digest the amount of food that is consumed. Meanwhile, the body needs relaxation and should not be subjected to strenuous activity.

Remember, when engaging in football, you should never eat until you are delighted or leave you hungry.

Overeating will cause digestion to become sluggish. Furthermore, when jogging or exercising strenuously, eating a large amount of food will cause stomach discomfort.
The lack of energy you’ll have to fight for 90 minutes on the court if you’re not eating will make it difficult to compete.

One to two hours before the scheduled start of the event is a fair period for experts to provide their major recommendations.

What To Drink And How To Drink After Playing Football?

Before playing football, it is just as important to replenish the body’s water supply as it is to provide energy.

After the game, the amount of water and salt in the body will gradually diminish as a result of the sweating that occurs. As a result, soccer players must refill their energy stores as soon as possible. In addition, water has the effect of cooling and regulating the body’s temperature as previously stated.

There are several sorts of beverages that are frequently consumed during sporting events. They are made out of a mixture of mineral water, salt, and carbohydrate ingredients. The electrolytes and rehydration are provided.

According to experts, soccer players should drink enough water to keep their bodies hydrated.

Usually, someone will do this when the body has become dehydrated. However, it is quite detrimental. The optimum time to watch is still one day before the game, a little before the game, and after the game has ended, according to experts.

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 studying what to eat before soccer practice, athletes should be aware of what they should avoid eating before game day.
Athletes should follow the nutritional advice of nutritionists. Athletes should avoid the following food groups the day before a big game:

  • Fried foods with a lot of fat

Foods that are high in fat are the root of many of the problems that players experience. They may include stomach discomfort, indigestion, tiredness, and a lack of attention while playing

video games. There are snacks, grilled chicken, and fried potatoes on the menu this week.

  • Carbonated drinks or stimulants

Ready-to-eat foods and fizzy beverages are detrimental to one’s health in any circumstance. They have a detrimental effect on physical conditioning, limiting the athletes’ ability to handle and control the ball.

Frequently Asked Questions

What should you not eat before a soccer game?

Remember, the foods to avoid before game time are fat and fiber. Both can slow down digestion, making it more difficult for your body to access the carbohydrates needed to fuel you on the field. Fried foods and high-fat meats are a few examples of foods to avoid.

Is it good to eat before a soccer game?

Each player is different, but most will often eat a pre-game meal around 3 to 4 hours before the start of the match. This meal should contain some carbohydrate for fuel as well as some fluids for hydration. A small amount of protein in the pre-game meal is also useful, as it can help to prevent hunger during the game.

How do I prepare my body for a soccer game?

Tips to Prepare for a Soccer Game

  • Discipline is key.
  • Organize your week.
  • Create good eating habits before and after training.
  • Stay hydrated in practice.
  • Rest properly.
  • Regulate extra physical activity.
  • Quality over quantity.
  • Build strong relationships with teammates.

What To Eat The Night Before A Soccer Game?

The dinner the night before the competitions is really important for preparing for them.
Athletes should have their evening meal at least 2 hours before going to bed to avoid overeating. Low-fat, high-fiber foods are the ideal choices for you because they help you lose weight. Prepared pasta or rice, a vegetable salad, an omelette, fresh fruit, plain yogurt, and bread are examples of foods that are easy to digest. The meals listed above are typical of those consumed by athletes who consume sports nutrition.

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.

If The Games Are In The Morning, What Do Soccer Players Eat?

If the games are scheduled for the morning, the dinner the night before is critical. It would be wonderful if there was an additional contribution of carbs to the diet (pasta, rice, bread).
Of course, breakfast will surpass all other meals as the most important meal of the day. It should consist of light, low-fat, and carbohydrate-rich foods.


Soccer players should eat in moderation before soccer matches in order to ensure that the nutrition they consume matches the nourishment they put into their bodies. In addition, the amount of time spent eating before the game is critical. Hopefully, this essay will assist you in making the best preparations possible before the contest begins.