Milton Magic FC

Register

Pre Game Meals & Snacks
What and When You Eat is Key to Your Performance!

Nutrition is key in your athletic performance.  The timing and what you eat are both important when choosing your game day meals and snacks. Before a soccer game, it’s essential to eat foods that provide sustained energy and help optimize performance.

Here are some guidelines for pre-game meals:

  1. Complex Carbohydrates: Choose foods rich in complex carbohydrates, such as whole grains, pasta, brown rice, quinoa, or sweet potatoes. These provide a steady release of energy throughout the game.
  2. Lean Protein: Include lean protein sources like chicken, turkey, fish, tofu, or beans. Protein helps repair and build muscles, crucial for endurance and strength during the game.
  3. Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil. They provide long-lasting energy and help maintain stable blood sugar levels.
  4. Fruits and Vegetables: Opt for a variety of fruits and vegetables, which supply vitamins, minerals, and antioxidants important for overall health and performance. They also contribute to hydration due to their high water content.
  5. Hydration: Drink plenty of fluids, primarily water, to stay hydrated. Avoid excessive caffeine and sugary drinks, as they can lead to dehydration and energy crashes.  You can go back and read the article on electrolytes in the March 2024 newsletter for tips on how much water to drink and how to add in electrolytes at home WITHOUT having to buy a Gatorade.

Timing: When it comes to your pre-game meal, it is important to eat 3.5-4 hours before kick off.  That gives your body time to digest and then utilize the nutrients to enhance your performance.  If you eat too close to the match, you’ll feel heavy and weighed down.

Here’s an example of a pre-game meal (3-4 hours before):

  • Oatmeal with blueberries and Greek yogurt
  • Scrambled eggs with sourdough toast, berries and smoothie
  • Grilled chicken breast, brown rice and steamed vegetables
  • Whole grain pasta with Bolognese sauce and a salad

Here’s an example of a pre-game snack (1.5-2 hours before)

  • Banana with trail mix
  • Apple with granola bar
  • Banana with almond butter/peanut butter inside a wrap
  • Crackers with naan and sliced cucumber

Example timing for eating for a 1pm game:

7:30-8am:        Wake up and drink 1 cup water with 1/4 teaspoon sea salt to rehydrate and remineralize.

8-9 am:            Eat Breakfast. (4 hours before game)

10:30-11am:    pre-game snack- choose from snack #1 options (1.5-2 hours before game)

Post game:      Eat within an hour for best recovery

If you have any questions or comments, please feel free to contact Gina at gina@zeteoholistichealth.com or on IG @gina.galla.alfieri