6 Foods to Eat Before a Soccer Game in the Afternoon (+What to drink)

Updated on 
March 31, 2022

Are you having an upcoming soccer game in the afternoon, and you have no idea what you should eat?

You are in the right place!

I'm going to reveal 7 foods you should eat before the soccer game in the afternoon. Besides that, I will also give you some tips on what to drink and how to hydrate properly, so you can give the best performance on the field.

Let's start with the first dish:

1. Pasta

It's very well-known that pasta is an excellent food for athletes - especially for soccer players!

Pasta contains loads of rich carbohydrates, which basically provide players the energy needed to perform. They fuel the muscles.

That's the main reason why pasta is a great food to eat before a soccer game in the afternoon! Make sure to drink loads of water with it as well and leave at least a 3 hour time window before the game.

2. Rice with pieces of chicken

Same as pasta, rice is a very rich source of carbohydrates and it helps soccer players to replenish their glycogen levels significantly.

Another benefit of consuming rice si that it contains loads of selenium, iron, B-complex vitamins, and manganese.

I think it's a great meal to have in the afternoon.

3. Oatmeal

While oatmeal is usually consumed in the morning, you can also eat it in the afternoon if you prefer to eat something really light. And even though it's super light, it will provide you loads of energy throughout the whole soccer game.

It's an awesome choice if you need something to keep you sharp over a longer period of exercise - and this doesn't only apply to soccer players.

4. Protein shake

Another option you can go for is drinking a protein shake. In another article, I talked about if it's fine to drink a protein shake before the soccer game and the conclusion was, that if you leave a big window enough for digestion, you will be fine.

I used protein shake usually right in the morning - but you should experiment with what works for your better. I would also say that timing depends on what type of protein powder you are taking.

5. Fruit & vegetables

It's very important that along with different foods you eat enough fruit and vegetables. They will provide you with water, vitamins, and minerals needed for your nervous system and muscles.

You don't have to overdo it though. Sometimes even a banana is enough - which is known to be incredibly rich in nutrients. On top of that, it takes your body around 30 minutes to digest it and it will benefit you for a long time after it in a form of energy.

6. Whole grains

As with most of the foods on this list - whole grains are literally complex carbs that will help you to maintain energy levels. Since we know that the soccer game lasts around 90 minutes - it's important that you consume these types of carbs in order to maintain high energy levels.

Of course, at halftime you want to drink some sports drink to replenish them - but why not start fueling your muscles in the morning by eating some whole grains?

So that's the full list. In case you are more interested in this topic, I wrote an extensive guide to pre-game nutrition which you can read here. I wrote a guide on what foods to avoid at all costs, so definitely go ahead and check that one as well!

What to drink before the soccer game in the afternoon?

As I already promised, I'm going to reveal to you two types of drinks you should have before the soccer game:

  1. Clean water
  2. Sports drink & Isotonic drink

Both of them are amazing options before the soccer game, as they will help you do hydrate your body.

You can actually go with both of these options - and mixed them together. At least that's what I did in my soccer career - and that's what I saw others were doing as well.


There are many foods out there that you can eat before the game. There are two things you should keep in mind though:

  • Always focus on eating food rich in carbs.
  • Make sure to leave a time window before the game (depending on what you eat).
  • Avoid consuming sugar & candy

That's literally it!

One more piece of advice from me: In case you are used to eating rice every time before the game, and you want to kinda experiment with your diet - make sure to always test the diet before training practice to see, how your body reacts to it. Trust me - you don't want to experiment with your diet on game day!

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Tom Lindeman
Ball Athlete project
Hey! My name is Tom and I created this blog in order to help people wherever they are in their sport journey. Inspirational posts, guides, reviews and much more! Read about the project here.
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