A healthy breakfast for a soccer player might include 1 1/2 cups of whole-grain, ready-to-eat cereal with 3/4 cup of blueberries and 1 1/2 cups of low-fat milk, along with one slice of whole-wheat toast topped with 1 ounce of low-fat cheese for 555 calories. Nutrition for Soccer Players: Countdown to Game Kick Off Youth Soccer Players: 3-4 hours before competition Then 2 – 2.5 hours before the game is the pre-game snack. Pre-game breakfast. Although your menu is usually filled with burgers, wings, and dips galore, you’ve got to rethink the spread when game time is brunch time.These tailgate breakfast ideas for a crowd were made to feed a big, hungry Southern crew—so don’t forget to invite family and friends. Pre game meals for soccer players. If you play at an intense level of football, it’s important to increase your carbohydrates a few days before a game. The meal for high school, college or pro is 5 hours before the game starts. During the game, carbohydrate supplement drinks given before the game and at halftime have been shown to increase running volume and intensity in the second half in soccer players. Wake up 4 hours before important games or soccer events, eat a simple breakfast (bread + a nut butter), and then go back to bed. Proper pre-game nutrition can provide you with the energy you need to take on the challenges of game … A game lasts for 48 to 60 minutes, but most plays require quick bursts of high-intensity effort. This involves increasing the amount of carbohydrates you eat in the 2-3 days before the match. This is important to consider because goals become more frequent later in the game as players get tired. As one athlete explained, “I don’t want to have food in my stomach when I’m competing. A meal before sports is particularly important if it is also your first meal of the day. There is what we call a pre-game meal and then there is a pre-game snack. 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. Most of the food energy from your dinner or snack the night before is … To figure out your weight in kilograms, divide your weight in pounds by 2.2. What may be different is the timing of your meals. 60 Minutes Before Game Time “Focus on quick-digesting snacks,” says Turner. Healthy Breakfasts Before a Soccer Game Young athletes do a lot of work to improve their performance. Professional players and athletes do this using a technique called carb-loading. Game day is not the time to try new foods. For example, if you weigh 130 pounds, your weight in kilograms is 59. If your soccer practice is in the morning, eat your meal one to three hours before. This is a common practice among elite athletes. Failing to eat before a sports event could make you feel lightheaded or fatigued. Good Breakfast Meals Before Sports Events. Knowing what you should and shouldn't be eating before training or a big game can sometimes prove to be a challenge. If you multiply 59 by 4, you would need about 236 grams of carbohydrates in your precompetition meal. Four hours before your event, eat 4 grams of carbohydrates for each kilogram of your weight. Serve sliced and lightly grilled potatoes paired with scrambled eggs and fruit such as berries along with calcium-fortified 100% fruit juice or fat-free milk for a nutritious pre-game meal. Eating and drinking at the right time will help you stay fueled and hydrated from the beginning to the end of the game. What to Eat for Energy Before a Football Game. Yet healthy food choices on game day can also have a positive impact on quality of play on the field, sustain energy levels during tournaments, and help the body recover so that the athlete can get out there and play well again. Just because your team has an early kickoff doesn't mean you should go without a tailgate. 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