Eat like a pro soccer player in regards to what foods and drinks to intake. The older you get the more athletes should realize how important eating healthy is. Your muscles will perform better when you eat the right foods. For instance, eggs and chicken will give you protein to protect your muscles. In addition, you need carbs for energy, therefore pasta or rice. Below you’ll learn the best foods to eat for each meal.
Difference from pros vs youth
Pro players play their games in the evening… This means their pre-game meal will be different from having an 11am game.
Youth players often have matches in the morning…
When you have 8am games there won’t be as much time to eat 2-3 hours before… Therefore, 60-90 mins before kickoff eat something like 2 eggs or a peanut butter sandwich.
Eat foods small in portion that will give you good nutrition (carbs & protein).
Breakfast of champions – eat like a pro
They say that the most important meal is breakfast…
Example plate: Eggs, toast and fruit
Don’t eat all of this ⇓ but choose what you prefer.
- Eggs (boiled, scrambled or over easy)
- Oatmeal (this kind is to go)
- Granola Bar
- Cereal (not the sugary kinds)
- Bread/Toast
- Peanut or Nut Butter
- Cottage Cheese
- Yogurt
- Banana
- Crepes
Meals like french toast, pancakes, waffles taste amazing, but that’s too heavy for game-day.
Therefore, be disciplined and eat the foods listed in the bullets ⇑
Before game meal
If it’s a afternoon/evening game do this ⇓
Younger players ages 7 – 15 [3-4 hours before]
Older players ages 16 – adults [4-5 hours before]
Foods:
- Chicken
- Pasta w/ Marinara or Alfredo Sauce
- Rice
- Potatoes
- Turkey
- Tuna
- Bread
- Salad
- Broccoli
- Fruit
How Much? (one plate)
Game day 50% carbs, 25% protein, 25% veggies
Training… 25% carbs, 25% protein, 50% veggies
Hydrate:
- Water
- Sports Drink
- Cranberry juice (8 oz)
- Orange juice (8 oz)
Choose which foods you like above…
You’re not going to eat all of them:)
For instance, a plate of baked or grilled chicken, pasta or rice, broccoli and fruit would be perfect.
Don’t get seconds, you only need 1 plate.
One plate is all you need on game-day because you want to play light – not heavy.
Eat like a pro with a Pre-Game Snack
Every pro team I was on would have us eat a pre-game snack while we were still at the hotel.
When
- 2.5 hours before
Eat
- Granola Bar
- Power Bar
- Peanut Butter
- Banana
Drink
- Water
- Sports Drink (Summer)
- Pedialyte (Summer)
Be careful eating fruit 2 hours before a game because you could digest it too fast.
In other words, you’ll end up in the restrooms during warm-up or game time.
Post-Game Meal
Eat fruit, granola bar or other healthy snacks within 30 minutes of activity.
After eating something small, follow with a meal. This will help you recover faster.
Crepes are a tasty post game food that you can load with different things like cinnamon, oats, honey, berries/fruit, nuts.
Avoid eating unhealthy foods during this meal…
It’s important that your muscles recover as fast as possible so that you are able to perform better the next training sessions.
Cheat meals
When to eat a cheat meal? A few days after a game is when some pros will have something that’s not healthy. You have to be disciplined:)
Plus, there are times when you play a late game and all the healthy restaurants are closed. Therefore, pizza or something like that will have to do. It’s okay, but try your best to fill your body with good nutrients.
Timing matters!
Therefore, don’t eat unhealthy foods a day or two around games.
Hydration before and after playing
Hydrate with water the day of games… 10-20 minutes before your warm up start to drink something like liquid IV and continue up to kickoff and at halftime. No more than 32oz is needed in total.
Post match: Mostly water, some sports drink – no more than 32oz.
Best time to hydrate after playing: Within 2 hours after is most important to put back the fluids you lost…
2-a-days: If you have a 2nd game or session 4-6 hours later drink a glass of chocolate milk to help with recover. The mix of chocolate and milk gives you the antioxidants to help recovery.
Eat like a pro with Anti-Inflammatory Foods
Many of the anti-inflammatory foods are yellow and orange…
The benefits are to help reduce inflammation.
When you’re dealing with injuries these foods will help you recover faster.
Every hour counts when it comes to recovery.
- Fresh pineapple
- Banana
- Blueberries
- Carrots
- Bell peppers
- Walnuts
- Oats
- Avocado
In conclusion, if you learn to eat like a pro, you’ll feel and perform better because of the correct nutrients going into your body at the right time.
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