What we eat can greatly affect our athletic performance. I am a registered dietitian and soccer mom, and I have personally seen the impact nutrition has on athletic performance. In fact, when my son decided to change his eating, he saw a huge positive transformation in his endurance, performance, and quick-thinking skills. There is a lot we could talk about in regard to nutrition for the soccer player but for this post let’s look at what to eat before a soccer game for peak athletic performance.
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You can find a detailed guide in Nutrition for Youth Soccer: The Travel Soccer Player Diet for Optimal Endurance and Performance.)
What to Eat Before a Soccer Game for Peak Athletic Performance
To reduce the chance of overeating to the point of feeling overly full, I recommend eating small mini-meals and snacks if the game is 2-3 hours away instead of eating a big meal.
the closer the game gets the lighter your meals should be. You should have eaten to build up your fuel the night before and/or at least 3-4 hours before the game. Avoid high-fat meat and sauces and fried foods the day of the game.
Before A Soccer Game Snacks and Mini-meals are listed below:
- Jerky and Crackers
- Energy Balls
- Classic Hummus on whole grain pita bread
- Guacamole on whole-grain toast
- Build your Own Trail Mix
- A handful of nuts and fruit
- Canned chicken on whole grain crackers
- Canned salmon and whole grain crackers
- A Nutrition Bar
- Whole grain fig bar
- Build your own Yogurt Parfait
- A piece of fruit (apple, orange, pear)
- A cup of fruit (pineapple chunks, blueberries, grapes, strawberries) and a cheese stick
- A whole-grain bagel with a small amount of light cream cheese and fruit topping
- A turkey sandwich on whole wheat bread
- Build Your Own Salad
- Boiled egg and crackers
- Energy Pouches
Snack Ideas for the last 30 minutes to an hour before a game:
- A piece of fruit like a banana, apple, or orange
- Dry cereal like cheerios
- A small energy bar
These are a few simple snacks and mini-meal ideas that can help you figure out what to eat before a soccer game, but if you are looking for more, I recommend the Nutrition for Youth Soccer: The Travel Soccer Player Diet for Optimal Endurance and Performance.)
In Nutrition for Youth Soccer: The Travel Soccer Player Diet for Optimal Endurance and Performance, you will learn how nutrition can help you transform on the soccer field. Find out what foods you need to eat before a game for optimal athletic performance. Learn what foods will help you make quick game-changing decisions on the pitch, and learn what foods to eat through the week to promote peak fitness and endurance.
What’s included:
- Game-day meal and snack ideas and recipes
- Before-practice meal and snack ideas
- The night-before-game-day meals and recipes
- What meals and snacks to eat for 2-games-a-day tournament weekends.
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Registered Dietitian, Lacy Ngo, MS, RDN, not only has professional knowledge but also personal experience as a travel soccer mom. Ngo personally witnessed her son’s fitness and soccer abilities transform with the help of nutrition.
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