Share with facebook Share with twitter Share with linkedin. Forefront Pediatrics. What young athletes should eat before and after the game. Call Us At If you want to be at the top of your game, you need good hydration, a meal of complex carbohydrates the day before and a high-protein diet after If you need to pack a snack for your child to eat before an after-school game or practice, Sentongo recommends something starchy like crackers, bread or a banana.
During the Game: Refuel as Needed Some parents are encouraged to bring snacks for the kids to eat mid-game. Post-game: Repair with Protein After the game, athletes should eat a high-protein meal that contains poultry, meats, fish or legumes. Timothy A. Learn more about Dr. Helping children with complex medical conditions thrive at home. Independently healthy: How specialized transition clinics guide teens with chronic conditions into adulthood.
Now busier than ever, Comer Children's Hospital marks 35 years of treating children with traumatic injuries. When should teens and preteens start visiting the gynecologist? Preventing unintentional injuries in children. I'd Like to. Back to the Main Menu. Patient Information. Soccer is an intense sport to play as you are constantly on the move around the pitch, sprinting forwards to help out the attack, or jogging back into position.
The most effective way to provide your body with energy to fuel all this movement and excel is by eating the right carbohydrates. Carbohydrates are the main food source that the body burns to get energy and consequently stocking up on them before matches is crucial.
Carbohydrates come in different shapes and forms with some such as sugar giving you an immediate energy boost and others like grains releasing energy over a longer period of time. These are generally best consumed in moderation in the hour running up to the match or at half-time. As the energy is quickly released, eating or drinking these without doing sport leads to the glycogen being turned into fat for later usage. At half-time, for example, some players may want to eat something with a high sugar content as it will give them an energy boost.
Players still have to be careful though as too much will increase your blood sugar levels which will leave you feeling lethargic!
Complex carbohydrates such as rice, cereals, pasta, potatoes, and bread are best to eat a number of hours before the match due to the fact that they release energy slower and over a longer time period. There are a number of other areas which we need to focus on first before looking at what times players should be looking to eat before matches if they want to have their energy levels at the optimum level.
Just as crucial as carbohydrates, the body needs liquids to keep it hydrated, focused, and functioning well. Throughout the day before a soccer match you should be drinking a lot of water.
If you feel the need to drink, it means that your body has already become dehydrated. When we sweat while playing a soccer match for instance, we lose some of that water as well as the electrolytes that accompany it.
Electrolytes are crucial to how you perform on the pitch and there are a number of ways that you can replenish and replace them. Hydrating well is crucial to your performance and goes a long way to ensuring that you can compete for the full ninety minutes.
In the hour before the match, however, you should stop drinking too much as otherwise you will feel heavier and feel less agile. At half-time you will have used up quite a bit of your water sources due to all the energy and effort you have given during the first half.
You can see the truth to this by watching star soccer players on TV. You will only ever see them taking small sips, never huge gulps. While sports drinks are not necessary before a match as your balanced diet should be providing you with everything your body needs, at half-time they do come in use.
This is because the salts and sugars contained within the sports drink will help you to quickly replenish the electrolytes that you have lost. The majority of the time it is best to stick to water which will give you most of what you need to perform to the best of your abilities. Drinks such as coffee, soft drinks, and fruit juice can actually have a negative rather than a positive impact on your body.
This is because these types of liquids act as a diuretic which stimulates urine production which will cause you to lose more water. To keep up your stamina and endurance, there are a couple of other things you need to think about to be at your optimum level Just as it's important to know what to eat before a soccer game, it's also important to know when you should be eating and drinking.
If you eat too early before the match, the carbohydrates will already be stored and converted into fat. Getting it right will make you feel energetic, light on your feet, and ready to go for game-time! Upon waking up on the morning of a game, you should drink a lot of water as you will have become dehydrated during your night's sleep. What you eat at this time will depend on what time of the day your game is being played, but it's best to stick to complex carbohydrates and protein.
The hours after practice or a weekday competition may necessitate snacking before your family dinner. A general rule to consumption is to eat between 20 to 40 grams of carbohydrates one to two hours before playing sport. The concern should begin at dinner the day before the game. Perfect meals to eat before a soccer game. How much to eat before a game.
If you have an 8 a. Breakfasts before a soccer game. Carbohydrates, especially those from fruits, vegetables and whole grains, are an essential component for a football player's diet. Liquid nutrition such as sports drinks, milk, smoothies or juice can meet that need.
Or, salty snacks such as pretzels or crackers are highly tolerated too. Spicy foods should be avoided. Consume your large meal of to calories three to five hours before game time. Soccer nutrition, soccer diet, soccer tournament foods, what to eat at soccer tournaments it is crucial for you as their coach to give the players a list of foods that will help their bodies recover quickly and give them the most energy for the following games. But provided you eat well the night before and exert very little energy.
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