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⚽ Kickoff Ready: Smart Fueling for Soccer Players
By Tessa Alegre
Fueling your body before a game is essential for performance, health, and injury prevention. It can be difficult to gauge how much to eat and when to eat before a game, especially when the games fall between 7:00 pm and 11:00 pm.
Here are 3 evidence-based factors to consider when fueling your body for a match.
⏱️ 1. Timing Matters
Focus on foods that are easy for your body to digest. Heavy, greasy, or high-fiber meals can slow digestion and may cause stomach discomfort during play. Consuming large quantities of food before physical activity may adversely affect performance. This is because the body is forced to divide resources between digesting the meal and supplying blood to the working muscles. The result? Bloating, cramping, and feeling sluggish during play. ,
3-4 hours before a game
A meal eaten in this time frame gives the body enough time to digest and convert food into usable energy.
1 hour pre-game
Even if you have eaten a meal earlier in the day, consuming easily digestible foods about one hour before kickoff can provide enough energy to perform optimally.
🥗 2. Balanced Meals
Breakfast
Many people rush out the door in the morning for work and may skip breakfast or grab something that is not well-balanced. Preparing the night before game day can help you maintain the steady energy you need for an evening game. You can make ahead overnight oats, yogurt with fruit and granola, or a smoothie with a granola bar for those busy mornings.
3-4 hours before game time
Choose a meal that includes whole-grain carbohydrates, lean protein, and healthy fats.
Whole-grain
Quinoa, Brown rice, Whole-Grain Pasta, Oats/Oatmeal
Lean Protein
Chicken, Turkey, Fish, Eggs
Healthy Fats
Avocado, Nuts, Olive Oil
1 hour before gametime
Snacks should be primarily carbohydrates with a little protein, such as bananas, granola bars, or yogurt, to provide quick energy without digestive discomfort.
💧 3. Hydration Matters
For a 1-hour game, a soccer player can lose up to 2 quarts of fluid and electrolytes by sweating. Because of this, proper hydration is essential for athletic performance.
Before game time
Athletes should be hydrating throughout the day, not just when they feel thirsty. This is to ensure that a player is not dehydrated come game time, for even mild dehydration can negatively affect endurance, concentration, and muscle function. Consuming 8-16 ounces of water in the hour leading up to exercise can help ensure the body begins activity properly hydrated. Hydration also supports the heart and helps reduce the risk of cramps and fatigue.
During activity
Adults should drink about 6-12 ounces of fluid every 20 minutes, alternating between water and a sports drink to help replace lost electrolytes.
After exercise
Continue rehydrating with water or an electrolyte-containing beverage.
Fueling properly before a match can be simple! Eating balanced meals earlier in the day, choosing simple, nutritious snacks closer to kickoff, and staying hydrated can help players maintain energy, reduce fatigue, and perform at their best on the field. Similarly, proper fueling and hydration help reduce the risk of late-game injuries by supporting muscle function, maintaining energy levels, and preventing fatigue.