6 Foods to Eat Before a Soccer Game
Do you have an upcoming soccer game and are unsure what foods to eat before a soccer game? You are in the right place!
This article reveals six foods you should eat before an afternoon soccer game. Additionally, you will find tips on what to drink and how to hydrate properly for peak performance on the field.
Let’s start with the first dish!
1. Pasta
Pasta is an excellent food for athletes, especially soccer players. It contains rich carbohydrates that provide the energy needed to perform, fueling the muscles. This is why pasta is a great food to eat before a soccer game. Make sure to drink plenty of water with it and leave at least a three-hour window before the game.
2. Rice with Pieces of Chicken
Like pasta, rice is a rich source of carbohydrates and helps soccer players replenish their glycogen levels. Additionally, rice contains selenium, iron, B-complex vitamins, and manganese, making it a great meal to have in the afternoon.
Adding chicken enhances the meal by providing high-quality protein, crucial for muscle repair and recovery. According to Jason Machowsky, “Players need enough protein to stimulate muscle protein synthesis and repair muscle damage. Choosing lean, high-quality protein at meals, especially before and after workouts, is imperative.”
The combination of rice and chicken ensures a balanced meal with both energy and protein, making it one of the best foods to eat before a soccer game. It aligns well with Machowsky’s advice that ‘most times, it’s possible to meet a football player’s protein needs through real food.“
3. Oatmeal
While usually consumed in the morning, oatmeal can also be eaten in the afternoon if you prefer something light. Despite being light, it provides plenty of energy throughout the soccer game. It’s an excellent choice for maintaining sharpness over a long period of exercise.
Which type is the best? It ultimately depends on your personal taste preferences and how much time you have for cooking.
| Type of Oats | Cooking Time | Texture | Nutritional Notes |
| Steel-cut oats | 20-30 minutes | Chewier | Nutritionally similar to rolled oats; can be cooked overnight in a crockpot |
| Old-fashioned oats (Rolled oats) | 5-10 minutes | Firm | Versatile; can be eaten uncooked with milk, or as muesli or overnight oats |
| Quick-cooking oats | 1 minute (stovetop) | Smoother | Cooked quicker than old-fashioned oats due to thinner rolling |
| Instant oats | Very quick (microwave) | Very smooth | Pre-cooked, thinly rolled, and often fortified; may contain added sugar |
4. Protein Shake
Drinking a protein shake is an excellent option before a soccer game. Protein shakes provide a quick and easily digestible source of high-quality protein, which is crucial for muscle repair and recovery. They are especially beneficial if you are short on time or need a convenient meal option.
When choosing a protein shake, consider the type of protein powder you use. Whey protein is fast-digesting and ideal for quick energy, while casein protein digests more slowly, providing a sustained release of amino acids. Ensure you leave enough time for digestion, ideally 1-2 hours before the game, to avoid any discomfort.
However, protein powders are not always necessary. For kids especially, there are custom, easy-to-make protein shakes available.
5. Fruit & Vegetables
It’s important to eat enough fruits and vegetables along with other foods to eat before a soccer game. They provide water, vitamins, and minerals needed for your nervous system and muscles. Even a banana, rich in nutrients, can be enough. It takes about 30 minutes to digest and provides long-lasting energy.
6. Whole Grains
Whole grains, like most foods on this list, are complex carbs that help maintain energy levels. Since a soccer game lasts around 90 minutes, consuming these carbs is crucial for maintaining high energy levels. Drink a sports drink at halftime to replenish energy, but start fueling your muscles in the morning with whole grains.
There are many foods to eat before a soccer game. Keep these points in mind:
- Focus on eating foods rich in carbs.
- Leave a time window before the game (depending on what you eat).
- Avoid consuming sugar and candy.
One more piece of advice: If you are used to eating rice before a game and want to experiment with your diet, test the new foods before training to see how your body reacts. Avoid experimenting with your diet on game day
Q&A
Q: What are the best foods to eat before a soccer game?
A: The best foods are those rich in carbohydrates for energy, such as whole wheat, brown rice, and cereals.
Q: How far in advance should I eat before a soccer game?
A: It’s recommended to eat 2-4 hours before a match to ensure proper digestion and fuel.
Q: Why is hydration important before a game?
A: Hydration ensures optimal performance. Drink water or electrolyte drinks to stay hydrated.
Q: Is it better to eat something light or heavy before a game?
A: It’s best to eat something easy to digest, like grilled chicken or healthy fats. Avoid high-fat foods.
Q: Should I consult a sports dietitian?
A: Consulting a sports dietitian can ensure you get the proper nutrition for optimal performance.
