Morning Meal. Juventus star Cristiano Ronaldo is renowned for being one of the most athletic players in football ... you wake up in the morning or before you go to bed. The day before hand like I said was a carb day so yes plenty of porridge for breakfast and such like... p.s. The danger is that you may have, with poor digestion,  gastric problems (heartburn, nausea and vomit) dizziness and loss of strength. Nature provides all the choice we need for presoccer nutrition. Eating between four and two hours beforehand allows the body enough time to digest the food and store the calories for later use. Turning up to a game of football without a proper pre-match meal is like lining up on the starting grid of a race without any gas in your car. Learn how to use nutrition to fuel your body for pre-match and post-match recovery. Stop putting butter, salt, and/or sour cream on the potatoes. To arrange a good weight-reduction plan, we should contemplate a number of factors: day and time of the match. As one athlete explained, “I don’t want to have food in my stomach when I’m competing. You don’t stand a chance of consistently achieving your potential if you have not found the pre game meal combination that works for you. Food items can include cereal, fruit juice, bananas, toast, bread, muffins, fruit smoothies, pasta and similar foods. Please continue reading for more information. To avoid indigestion, try to avoid eating directly before the game. On hot days, try frozen grapes. Every meal … On game day, drink nothing but water. Any low-fat source of protein is a great option. On a competitive level football training will typically be during the week, with a match at the weekend. Maybe athletes avoid eating before a big game because they think that if they do have a meal, it will cause them to have cramping or nausea. You should eat between 90-120 minutes before … Be careful to remove those fat parts. Eat a baked potato and some scrambled eggs the night before or on the morning of the game. What to eat and when to eat it. What to Eat the Day of the Game (and When) In the morning, (or about 2-4 hours before your match if it’s later in the day), you want to eat things like cereal and fruits. A football match requires a high amount of energy from a wide range of muscle groups. Additionally, eating before you work up a sweat helps you maintain adequate energy stores in your body, especially early in the morning. So chug down a couple glass before hand. Research have also shown that eating a high carbohydrate meal before a match help to increase your ability to: Peform skill activity late in the game; Perform repeated sprints; Improves endurance levels; As the main aims before a match is to give your muscles energy, you need to take on board our main energy source…Carbohydrates. “The night before games I’ll have chicken, pasta, fish: all the normal stuff you would expect us to eat. They contain carbohydrates and electrolytes. Though cramping can be common for an athlete, eating a meal before a game will not cause this. Please could you get back to me with a list of the best foods like chocolate bars or what ever and drinks. The plan below assumes you're already having optimal nutrition for training during the week, see Meal Plan for Footballer – training day, and so is designed to provide adequate fuel for a match. Don't scarf a meal replacement shake 20 minutes before game time and expect peak performance. Eating before exercising is important to prevent low-blood sugar, which can make you feel dizzy or lightheaded during and after your workout. Therefore, avoid any kind of fasting, because it causes hypoglycemia and tiredness, and too much sugar causes instead reactive hypoglycemia, causing symptoms of tachycardia and fatigue. Remember for a football match you don't need a full stomach just enough in your muscles and system to get through it. Bedtime snack What to Eat Before Football – the Best Pre Game Meal. When it comes to pre-match meals, starchy carbohydrates are your friend as they break down into glycogen really effectively. Simple recipes you can prepare easily and eat 2-3 hours before a game. Eat your meal at least 2 hours (but not more than 4 hours) before exercise is about to start to ensure it is digested properly. It is important, before playing a football match, to eat something nutritious and easy to digest. If eating like this is different for you, experiment with practices, and then move to games. Thanks so much Also be sure to stay hydrated, and remember that you need to start drinking extra water at least the day before your game, not just a couple hours in advance. Eat a carbohydrate-rich dinner the night before and drink extra water throughout the previous day. However, if you don't prepare, your health could be at risk. Why to eat properly before a match. Ideal for a morning snack before an afternoon competition, oatmeal is well-tolerated and provides long-lasting energy. Watermelon dipped in salt provides an energy boost, rehydrates and replaces electrolytes at the same time. Then 2 – 2.5 hours before the game is the pre-game snack. Eat 1 to 4 grams per kilogram of carbohydrate, or 2.5 to 10 ounces if you weigh 150 pounds, during the six-hour period before exercise. To be sure you are adequately prepared to play a game of football, you should use the same steps you would before a moderate to high intensity workout, which includes proper fueling and hydration of your body. I notice the first thing you take on the morning of a match is an espresso. You might read that some people recommend eating 30 mins before a workout, but just know that these people did not play pro soccer. Match day . The aim is therefore to give to our body the right amount of energy, to reduce the risk of fatigue and to prevent feeling of hunger. (Slideshow) According to Ask.com, a football player can burn well over 1,000 calories over the course of a game. If you have several hours before the football game, you can eat a balanced breakfast and follow up with low-sugar, protein-rich foods throughout the day. If the game is in the morning, it is best to eat this meal the night before. SoccerXpert: Why should soccer players eat foods that are high in carbohydrates? Oatmeal, bananas and energy bars such as Clif Bars, Zone Bars and Power Bars provide calories that the body converts to energy easily -- that means faster running without the pains and hassles of a full belly. Drink Water Throughout the Day . Let’s remedy then with a good sandwich with ham or Bresaola. Lots of electrolytes (gatorade, powerade, etc.). Not all meals are created equal, however; for maximum performance on the field, choose foods that provide energy and eat them at the appropriate time. Introduction In this post, we take a look at football nutrition; what to eat and drink in order to be in peak condition for a match. ... diet," he states. Excellent ball-handling skills and an enjoyment of running help players perform at their best, and so does proper nutrition. Examples: egg whites, chicken breast, and lean deli meat. She also writes a well-regarded political commentary column published in Fairfield, New Haven and Westchester counties in the New York City metro area. Remember for a football match you don't need a full stomach just enough in your muscles and system to get through it. 3. The pre-match meal must help to keep the glucose level in the blood constant and that acts as fuel. What to Choose and How Much. AFL football takes a lot out of the body from depleting energy stores to the toll of physical contact. The meal for high school, college or pro is 5 hours before the game starts. Breakfast is a … The sugar-packed (carb-packed) bagel is a great presoccer meal, but if your game gets cancelled you'll have to figure out how to burn off hundreds of calories. A game lasts for 48 to 60 minutes, but most plays require quick bursts of high-intensity effort. Many top athletes consider "carb loading" an essential pregame practice. Never wonder what to eat before a soccer game again. The big clubs have professional dieticians who will monitor the diet of players on a daily basis. When it comes to match day, this is what top footballers eat. Wayne Rooney likes Coco Pops. Also be sure to stay hydrated, and remember that you need to start drinking extra water at least the day before your game, not just a couple hours in advance. They are full of fiber, are slow digesting carbohydrates and are extremely nutrient dense, especially kale (1). Most AFL players prepare their body for the game by getting physiotherapy and massage to ease aches and pains but they also need to eat correctly before the game to ensure they have sufficient energy to get through a full game of AFL. Lisa Bigelow is an independent writer with prior professional experience in the finance and fitness industries. It is also important to remember to drink a lot of water, especially if environmental conditions involve sweating and loss of fluids. Today I talk about football nutrition, in association with Mitre Star. As requested, here are some tips on what you should eat before your football match. Pasta, bread, fruits and vegetables are all great foods to eat for your pre-game meal. 3 In the morning add extras and cook over a low heat whilst ... 3 Pour the eggs into the pan and even out the mix before placing under a hot grill, and cook ... Power-packed football sarnies. However, you may prefer a faster-digesting protein source, such as a BCAA supplement or whey protein, to minimize any risk of stomach discomfort heading into your workout. Common carbohydrate foods include pasta, potatoes, cereals … Quickly digested, smart carbohydrate foods help energy levels more than proteins, fats and fibers which are not as easily digestible. But keep the sugar low. Eat early, and eat often; following your morning meal add in apples, pears, pretzels, sports drinks such as Gatorade and Powerade, any dried fruit and low-fat yogurt. Eat a baked potato and some scrambled eggs the night before or on the morning of the game. Eat as much as you need to fill you up, do not over eat. If you are really struggling to eat first thing, try increasing the carbohydrate portion of your evening meal the night before, as this will be stored in the muscles ready for your morning run. These guys are professional athletes, after all, so it goes without saying that they can essentially eat whatever they want and get away with it. Dinner the night before The night before, serve your child a nutritious dinner. Bodybuilding: Diet for Those Who Do Evening Workouts, Privacy Notice/Your California Privacy Rights. The meal for high school, college or pro is 5 hours before the game starts. However, if the game starts earlier in the day, stick with a light, protein-rich breakfast. Use black pepper, garlic, and/or chives instead. He tries to get a minimum of eight hours of sleep a night, but like most people before a big day, he has a hard time falling asleep the night before a match. That means very little junk food. You may be tempted to go for a starchy pasta dish because you think the carbs will help the following day but these can make you sluggish in the morning. 2. I don’t recommend you eat 30 mins before you play or workout. Most players will increase their intake of carbohydrates on the day before a match, and they will also eat a carbohydrate-rich meal 3 to 4 hours before kick-off – often under the direct supervision of the club’s medical staff. Before match day, things change a little. Soccer requires speed, endurance, a consistent energy supply and focus. Peanut butter and jelly or banana sandwich. How to Prepare for a Sports Game. This is achieved via fluid, carbohydrate and protein intakes, respec “The night before games I’ll have chicken, pasta, fish: all the normal stuff you would expect us to eat. These guys are professional athletes, after all, so it goes without saying that they can essentially eat whatever they want and get away with it. 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