If your child is an eating machine then you probably can go with this premise. After knowing what to eat before a soccer game, following are general guidelines on the recommended calorie intake. Start out with whole grain cereal with almond milk. What Is a Good Breakfast to Eat for a Gymnastics Competition? Oatmeal is another quick, easy source of carbs (and you can add fruit to this one too). Related article: Shopping list essentials Morning Meal 1 cup orange juice ¾ cup oat cereal Medium banana Wheat toast with jelly 1 cup low-fat yogurt Apple Cinnamon Pancakes (fat, carb, some protein) with fried eggs (protein, fat) Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Meals and snacks need to include a healthy mix of carbs, protein and fat, with most calories coming from carbs. Without adequate, balanced nutrition, you won’t have enough energy to play your best. Gather together the family for a pre-game breakfast about three hours before the event. Nutrition for Soccer Players: Countdown to Game Kick Off Youth Soccer Players: 3-4 hours before competition. Not Hungry Before a Game. Eating and drinking at the right time will help you stay fueled and hydrated from the beginning to the end of the game. The whole grains in the cereal offer protein, fiber, B vitamins, as well as zinc and copper. 3 Pour the eggs into the pan and even out the mix before placing under a hot grill, and cook until just set. “Most of a soccer player’s daily calories need to come from carb sources that provide energy so they don’t get fatigued on the field. Whole-grain toast is a good choice for soccer players for breakfast, notes Matt Lovell, nutritionist for U.K.-based Tottenham Hotspur Football Club. As a soccer player, you need to eat right to play your best, and knowing what to eat will help you get there. A healthy dinner meal for soccer players might include 4 ounces of grilled tuna steak with a 6-ounce baked potato, 1 cup of steamed broccoli and 24 cherries for 550 calories. If you get into the apple juice shades, hydration levels are lacking. “Foods like peanut butter, nuts, fruits, and low-fat greek yogurt can be tolerated with closer to 60 minutes before game time. However, I have seen too many youth players eat … If you train in the morning, lunch provides the carbs to replenish energy stores and the protein to repair muscles. Some kids don’t like to eat right before a game or practice. “The night before games I’ll have chicken, pasta, fish: all the normal stuff you would expect us to eat. Eating a snack between lunch and dinner helps to control hunger and also acts as a source of energy for night games or practice. “The nut butters are great because they offer quite a bit of relatively healthy fat and fiber,” Richer said. If your soccer practice is in the morning, eat your meal one to three hours before. Carbohydrates should be avoided one hour prior to the game because they will increase insulin levels, which can make you feel sluggish. While practice and training are an important part of improving your game, so is your diet. What to Eat for Breakfast Before a Soccer Game | Livestrong.com. Like lunch, dinner is important for pumping up your energy stores and repairing muscles after practice or a game. On game days, focus on eating clean foods and staying hydrated. Since protein supports muscle growth, you can imagine why this will help you get through a strenuous game. but make sure you don't eat any thing before 2hrs u play ur dream. Choosing almond milk not only adds calcium, but also potassium and vitamin C. Adding fruit to the cereal, such as strawberries or banana, is a good way to bump up vitamin C, potassium, dietary fiber and more. Before anyone plays football my coach advices not to make a fuzz about what 2 eat, jus eat ur regular b.fast. The HBCB is heaven in breakfast form and won’t load you down like a lot of fast food breakfasts. Weight-Loss Meal Plan Ideas for the Wrestling Season, Academy of Nutrition and Dietetics: Timing Your Nutrition, University of Arkansas Division of Agriculture: The Exchange List System for Diabetic Meal Planning, U.S. Department of Agriculture National Nutrient Database for Standard Reference: Hummus, Commercial, Good Meal Plans to Lose Weight for Wrestlers. Corleone holds a Bachelor of Science in nutrition. We cannot apply the same rules to adult athletes to kids. Prepare a pregame snack of carbohydrates, such as a bagel with peanut butter, oatmeal, a banana, yogurt or similar food. Soccer players need to eat regularly to maintain energy levels, so that means breakfast, lunch, a healthy snack and dinner. As requested, here are some tips on what you should eat before your football match. Start Game Day off Right There are several good options for young athletes to begin with for a healthy breakfast on game day — no matter how early that kickoff time! Eating During Competition During the game, carbohydrate supplement drinks given before the game and at halftime have been shown to increase running volume and intensity in the second half in soccer players. With your high-calorie needs, the midafternoon snack is more like a meal and should contain the same amount of calories as your actual meals. Sorry, but that’s one of the big ones. There are several good options for young athletes to begin with for a healthy breakfast on game day — no matter how early that kickoff time! Other options: Taco Bell breakfast crunchwrap, Sonic Breakfast Toaster, McDonald’s bacon, egg … To maximize the nutritional benefit of every calorie, include mostly nutrient-rich foods such as fruits, vegetables, whole grains, lean sources of protein and low-fat dairy foods at each meal and snack. With all the running, dribbling and kicking, soccer requires endurance, balance and strength. Scrambled eggs (protein, fat) with sweet potato (carb) and pepper hash (carb) Oatmeal (carb) with chopped nuts (fat), fresh fruit (carb), and chicken sausage (protein) on the side. 2️⃣ Breakfast before a soccer game should contain low-fat protein. 6895 Fairview Rd, Suite CCharlotte, NC 28210, Photography by:Queen City Mutiny Supporters, US Development AcademyYouth AcademyJunior Academy. On the morning of the tryouts, you'll probably be nervous, but don't let nerves put you off your breakfast. Young athletes do a lot of work to improve their performance. 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