Matter of fact, when you see the pro games that go into extra time some of them are eating banana or protein bars. Intense activity (lasting more than 90 minutes): 1.5 grams of carbohydrate per kilogram of body weight immediately after exercise, and an additional 1.5 grams of carbohydrate per kilogram two hours later. Players should bring water to all practices and games and drink plenty of water before, during, and after practices and games. Eat a snack about an hour before the opening whistle. If it looks like lemonade, you are hydrated, but if it’s the color of apple juice, you are dehydrated and need to drink immediately. At the end of a match, you'll often see pro soccer players leave the field and grab a shaker bottle before heading down the tunnel. This is important to maintain proper hydration throughout the day. Add fruit and herbs to your water. What Do Football Players Eat Before Games? Plain and simple. Thank you for reading SoccerToday! The normal ones, not the Moons and Stars". As you can imagine, if you don’t have enough energy available before you hit the soccer pitch this will compromise your performance. Do Soccer Pros Drink Protein Shakes?. What to Eat Before a Morning Soccer Game. One of them being “I don’t like the taste of water”. At the end of a match, you'll often see pro soccer players leave the field and grab a shaker bottle before heading down the tunnel. The publication recommends about 8 to 10 grams per kilogram of body weight per day, which translates to 19 to 24 ounces if you weigh 150 pounds. Also certified as a Strength and Conditioning Specialist and Personal Trainer, Dirks has a refreshingly logical approach to working with professional sports teams, elite youth soccer players, and individual pro athletes. The key to game-day nutrition is eating substantial yet light meals. About Soccer. It makes sense to nourish your body with water since it is the driving force of bodily processes. “But if I warm-up too hard I’ll be tired at kick off, right? | Before a game players should avoid drinks with diuretic properties such as coffee, tea, chocolate drinks and sodas which contain caffeine, and, obviously, alcoholic beverages. One of the simplest and cheapest ways an athlete can enhance performance is to properly hydrate. A small amount of protein in the pre-game meal is also useful, as it … It sounds silly, but you want it in the light lemonade or even clear shade. Another fun mixture is coconut water, lime juice, and pineapple juice. 2. This can be advantageous but not necessary. WATER These are all more natural and serve the same purpose. If you're more active or seem to have trouble putting on muscle, opt for 20 grams. Here is Amy Dirks’ latest column on how to enhance your performance by properly hydrating. Soccer players spend a lot of time running up and down the field, and losing fuel in their legs contributes to "hitting the wall" during a game. During: Consume carbohydrates every 60-90 minutes to maintain normal energy levels. I am 13. Make sure you drink enough before, during and after football to ensure that you’re hydrated going into the game and then replace any fluid lost through sweating. Hydrating properly isn’t just a case of trying to drink as much as possible before the game. A pre-game meal routine might look like this: The nutritional needs of soccer players tend to be higher than most athletes due to the constant motion and requirements of the game. However, a recent study found that even professional soccer players often fail to hit these marks. An ideal meal is carbohydrate rich, low-glycemic for a sustained release of energy into the bloodstream, palatable and well tolerated. If you continue to use this site we will assume that you are happy with it. I have a 40-ounce water bottle that makes it super easy for me to see if I’m taking in enough water. The demands of soccer require players to fuel properly to maximize their performance throughout an entire match. Adequate consumption of all macronutrients—carbs, protein and fat—will help you maintain your performance. Pregame meals are really a two-part program. Please continue reading for more information. There’s a saying “water in your gut keeps you off your butt”. We tracked down answers from ten professional football players, and from ritual cookies to spaghetti and eggs, they’re pretty fascinating. Players don’t just lose sweat while they play. The Metropolitan … So what exactly do they eat? Energy is not a good thing to get behind on when yo… One of my favorite combinations is lemon and cucumber, and occasionally, I’ll throw mint leaves in there as well. Find a resolution that works for you to get over this barrier. This is not a time to try new foods. Take care of your body and it will thank you during the game! It's recommended that over the course of a game day, a soccer player's caloric intake should come from 55-65 percent carbohydrates, 12-15 percent protein and less than 30 percent fat. Players should bring water to all practices and games and drink plenty of water before, during, and after practices and games. So drinking can cause some major problems for a soccer player. It's critical that soccer players make their game-day nutrition a priority, so they'll have the energy to perform their best throughout the entire match. A team can also have 3 substitute players. It’s good to salt your food with sea salt or Himalayan salt, but you should be mindful of what else you are taking into your body. About 2-3 hours before a game, your player should load up on water, and drink about 17-20oz. You'll need to fully replace any fluid losses so that you are well-hydrated for your next practice or competition. If you have to, set a timer on your smartphone to remind you to … Make healthy soups a part of your food rotation for pre or post meals. | For example, if you weigh 140 pounds, you would need to drink at least 70 ounces of water. Amy Dirks is the former sports performance nutritionist for MLS' Sporting Kansas City. If you drink too much water all at once, you are overloading your system, which can affect your performance or even sideline you. Sport: Soccer Habit: Spending everything on drinking. Go to bed early so you can get a good rest for the next day. The following are suggestions on what our soccer players should eat and avoid eating on game and practice days. During an endurance activity, drink at least 4 ounces every 15 minutes. It's a real world guide for youth soccer players. Young athletes tend to sleep in when they can, especially during the summer or weekends, so not having enough time to hydrate before an event is another excuse. Have a nutrition question? ... (CNS) function, so alleviating performance declines in the later stages of games. AMERICAN YOUTH SOCCER’S PAY TO PLAY MODEL: IS IT REALLY WRONG? Not all meals are created … Ask Amy! However, a recent study found that even professional soccer players often fail to hit these marks. For pre-game meals, make sure the athletes eat at least 2-3 hours before practice or game. EXERCISE Just email Amy or visit Amy Dirks Sports Nutrition. Sparkling water can be fun, but be leary of those that have tons of added sugar to them. Any energy drink you drink before or after is full of sugar which is going to cause you to crash! During a normal day, you should aim to consume between 2 and 2.5 litres of fluid each day – this can come from a combination of food and drink. Bring a water bottle with you to your game and gradually drink before… For pre-game meals, make sure the athletes eat at least 2-3 hours before practice or game. I played soccer for three hours earlier this morning so I would like a little boost of energy. My mom bought me the low calorie low sugar type of red bull. It's recommended that over the course of a game day, a soccer player's caloric intake should come from 55-65 percent carbohydrates, 12-15 percent protein and less than 30 percent fat. Huddle up. Our bodies are made up of 60% water and our blood 90% water. This should account for nearly 70% of a soccer player’s diet, which many fail to realize. As a soccer player you should also pay close attention to your pre-game fluid intake: Drink 5-7 ml/kg of body weight of water at least 4 hours before a match and, Drink 3-5 ml/kg 2 hours before the game if you are at risk of dehydration. A banana or half of an energy bar also works in the half hour before game time. 3 oz. We perform better when fully hydrated. Adequate consumption of all macronutrients—carbs, protein and fat—will help you maintain your performance. Rather, if your pre-game meal is less than ideal, you should ease into something better. Photo by Andy Hall . Fueling properly before a game has multiple benefits: Good pre-game nutrition should occur early and often. Soccer players can lose between 2-3 litres of sweat (oz) during a game, particularly in hot and humid conditions. It’ll hurt your recovery time, muscle gain, put you at risk of getting sick, make your sleep worse and can cause stupid decisions to be made. High-intensity … Thanks! If you want to perform at your best in soccer, you can take a page from the elites and eat correctly, especially before and after the game. So even though a sports drink probably isn’t going to improve your performance in your 1 hour game of 5-a-side, if it means that you drink enough fluid before, during and after sport then having one might not be such a bad thing. A meal 3-4 hours before a game or practice should be rich in complex carbohydrates and a moderate amount of protein but be low in fat and excessive fiber because fat and fiber takes longer to digest, which can cause an upset stomach and slow your child down. If you have read this far in the article, you can see that all of the benefits of drinking water will only improve performance so what are you waiting for? Most importantly, as a soccer player, you need to eat enough calories. This includes breakfast on game day. Sample quick-energy meals with approximately 50 to 75 grams of carbs include 1 cup of fruit juice and a banana, 1 ½ cups of multigrain cereal with 1 ½ cups skim milk or an energy bar with 8 ounces of an electrolyte replacement sports drink. These bottles can be filled with a variety of beverages, such as carbohydrate drinks, electrolyte solutions or even protein shakes. Eating fruits and vegetables can also help with hydration and replenish electrolytes so choose from the following options whenever possible: Remember, a failure to plan is a plan to fail! During these instances, it is important to weigh yourself pre-training and post-training and for every pound lost, replenish with ~16 ounces of water. Monitor urine color on game day. Water flushes toxins from your body and carries nutrients to your cells and tissues. Soccer hydration should consist of drinking 75% of body weight in ounces daily, and than soccer players should consume water in small quantities (20 oz bottle) before the game or practice and after the game or practice. The optimal carbohydrate calorie intake for a player is 2400-3000, but many players fail to get near this, meaning their glycogen levels are sub-par. | 1 tsp. 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