Soccer training is not just what happens on the field or in the gym. What teenage soccer players eat before and after affects performance and potential. What do soccer players eat before a game?
Soccer players eat toast and fruit, dried fruit, dates, bananas, pasta, cereal, potatoes, PB&J, fruit smoothies, oatmeal, or something similar before a game.
Pre-workout snacks and meals should be focused on carbohydrates and fluid with a moderate amount of protein.Overall, teens and their parents should implement healthy habits to support a soccer player’s active lifestyle and schedule. Fueling properly prevents injuries and makes optimal performance possible.
Read on for everything you should know about what soccer players need to eat before a game. Don’t forget to download my free meal plan for soccer (football) players!
When To Eat Before A Soccer Game
Each teen soccer player will be different, but most follow the following eating schedule:
- 3-4 hours before the game– eat a pre-game meal (includes carbohydrates, fluids for hydration, and possibly some protein to prevent hunger)
- 1-2 hours before the game– eat a carbohydrate heavy snack that is low-fat and low-fiber so it remains easy to digest
What to Eat Before a Soccer Game
Carbohydrates
Carbohydrates are your fuel source to power muscles and provide enough energy for playing soccer. Eating high-quality carbohydrates (carbs) instead of simple sugary foods means the body gets the fuel it needs to provide power to the athlete. Choose carbohydrate foods like the following to fuel with before a game:
- Whole grains
- Fresh fruit
- Vegetables
- Dairy
Out of total calories, teen soccer players should aim for 45-65% of those calories coming from high-quality carbs. Carbs should be eaten at every meal and snack:
- Before activity– 75-100 grams of carbohydrates
- During activity– 30-60 grams of carbohydrates (for vigorous exercise lasting more than 1 hour)
- After activity– 60-90 grams of carbohydrates
While carbs are important to each stage of the workout or game, they are especially important before the activity begins. They are an essential part of training the body to perform at its best.
Fluids
Before a game, water is the optimal drink of choice. Sports and electrolyte drinks will be more useful when employed during or after a match. This is especially true of those players experiencing heavy fluid loss.
Water helps to prepare the body for activity and compensate for sweat loss. It also reduces the risk of injury and promotes peak fitness levels during the match.
The general rule is to consume enough fluids so that your body weight after the match is within 2.2 pounds (1 kilogram) of your starting body weight (the weight measurement taken before the match). If you don’t weigh yourself before and after exercising, follow the tips below to stay well-hydrated.
Proper hydration begins the day before a big game. About 80% hydration comes from water and the other 20% from food. The American Council on Exercise suggests the following fluid pattern:
- Before activity (2-3 hours) – drink 17-20 ounces of water (about 2-2.5 cups)
- During activity (every 10-20 minutes of the game)– 7-10 ounces (about 1 cup)
- After activity– 8 ounces (at least 1 cup)
See also: Should Football Players Drink Gatorade?
Proteins
Proteins should make up about 10-35% of a young soccer player’s total calorie intake. This also can be measured as about 0.45-0.6 grams per kilogram of bodyweight. A dietitian familiar with sports nutrition can help you to calculate your exact needs. (Take weight in pounds, divide by 2.2 to convert to kilograms, then multiply by 0.45 and 0.6 to get a range for your soccer needs).
While mostly talked about in the context of recovery and post-exercise, protein is also important to pre-game preparation. Too much protein can slow digestion down, but the right amount can help sustain a soccer player throughout the game. Protein is a crucial player in hunger cue signaling, and it can help the body feel a sense of fullness during the match.
Your body can’t store extra protein you eat for use later. Protein is most important to eat a little bit throughout the day at every meal and snack. Each meal and snack should contain about 15-30 grams of protein.
See also:
- Is It Okay for a Teenager to Drink Protein Shakes
- Dietitian Recommended Protein and Energy Bars for Teens
- Is Whey Protein Safe for Teenage Athletes? Here’s What Dietitians Recommend
What Types Of Foods To Eat Before A Soccer Game (And Examples)
Foods eaten before a match should be focused on fueling. Foods high in fat or fiber can be difficult for the body to digest. Some players opt for liquid sources of protein and carbohydrates (carbs).
Players need to consider personal tolerances and preferences when choosing a pre-game meal or snack. For example, a smoothie could be a great option for a teen who finds that solid foods cause digestive problems during playing.
Here are some other examples of what to eat before a soccer game:
Pre-Game Meal Ideas for Soccer
- Salad and a chicken wrap/sandwich
- Muesli with yogurt and berries
- Spaghetti with meatballs and tomato-based sauce
- Chicken stir-fry served over rice/quinoa
Pre-Game Snack Ideas
- Greek yogurt parfait
- Trail mix and an orange or banana
- Peanut butter on rice cakes
- Toast with nut butter and a string cheese
What Types Of Foods To Avoid Before A Game
As mentioned above, fatty foods and high-fiber meals don’t usually sit well with soccer players. This is because they are a bit more difficult for the body to digest. Digestion takes energy away from the activity at hand, which is the opposite of what we want on the day of a match.
Fatty Foods to Avoid Before A Soccer Game
The following foods are a few examples of fat-rich foods to avoid before a match:
- Fried eggs
- Hamburgers
- French fries
- Sausage
Peanut butter is an exception, due to its high protein content. While it does contain some fats and oils, it comes in an easy-to-digest “butter”. This makes it easier for the body to break down, especially when accompanied by whole-grain bread or toast.
“Fake” Foods to Avoid If You Can
Choosing “real” (whole) foods when you can is almost always the better option. The following food items can contain hidden additives that slow you down over time:
- Gels
- Power bars
- Protein drinks
- Sports drinks
- Sports powders
- Sports supplements
For example, soccer dietitian Jaimee suggests “instead of an expensive protein supplement…try a fruit smoothie using milk and greek yogurt.”
“Food first!” is a common phrase among dietitians. Try getting nutrients like protein from food before turning to supplements. Supplements may be helpful if it is difficult to get important nutrients through your diet. A homemade smoothie made with Greek yogurt, nuts or nut butter, seeds, and milk can have just as much protein or more than a protein shake and it comes from whole foods.
Limit Sugary Sources
Carbs are not bad, but sugary carbs and processed carbs can be less healthy than other options. High-sugar carbs or food can ultimately lead to a “crash” during the game. The body breaks simple sugars down too quickly — meaning that they aren’t the optimal fuel source for a soccer game.
Avoid consuming simple sugars (carbs) before a game, including:
- Soda
- Cookies/Biscuits
- Sugary Cereal
- Candy
Why It’s Important To Eat Before Soccer (and What Happens If You Don’t Eat)
The teenage body needs enough fuel to account for growth and development as well as the high amount of daily activity athletes participate in. When teens don’t fuel properly, there are consequences from head to toe:
- Mental health– brain
- Psychological health– gut (intestines)
- Physical health– joints
If you don’t eat before playing soccer you’ll feel
- Fatigue earlier
- Headaches
- Dizziness
- Irritable
- Unhealthy high-sugar cravings
If you regularly eat too few calories and continue to exercise without eating enough, it can be harmful to your health. Not eating enough can stunt your growth, harm your organs and development, and cause nutrient deficiencies. It’s dangerous and can cause many health risks. See a dietitian or doctor right away.
Frame Fueling in the Right Light
It often helps if families, friends, and coaches can help teens understand that food is an integral part of training. Diet should be regarded as important as practicing is to prepare for game day. You can’t train and perform at your best unless you are properly fueled.
Try reminding your teen, without using fear as a tactic, that their future career might be at stake if they don’t establish healthy habits now. Eating well as an adolescent can enhance a teenage soccer player’s chances of performing at the highest level.
Dietitian Amy Dirks says it perfectly:
“Youth and adult soccer players train extremely hard on the field and you play even harder during games — yet you don’t train in the kitchen. You potentially could be negating all your hard work over time.”
Train hard in the kitchen, too! Meeting with a dietitian, preferably a sports dietitian, can ensure that a teen soccer player is honing his or her skills both on the field and in the kitchen.
Need more help with your soccer season? Check out my free meal plan and my nutrition ebook:
- FREE Downloadable Meal Plan for Teen Soccer (Football) Players
- Nutrition Game Plan for Teenage Athletes eBook
What To Drink Before Soccer
Fluids are important for fueling before a match. There are many related factors that can increase a teenage player’s needs, such as:
- Hot weather, sweating
- Match intensity
- Training sessions are close together
Drinking about 1-2 ½ cups (200-600 ml) of fluid before a game is suggested by experts to optimize hydration levels. Water is best. If you don’t eat a lot before a game you can also drink 100% fruit juice, fruit smoothies, or some sports drink right before your game (not during the day).
3 Helpful Habits for Increasing Fluids Before a Soccer Game
- Have a glass of water with each meal or snack
- Carry a water bottle with you throughout the day
- For long sessions, consider a sports drink with high-quality carbohydrates
Should Soccer Players Eat At Halftime
The choice to eat at halftime depends on the individual player. Some players tolerate a mid-game snack well and others may find that it hinders their performance.
Halftime foods:
Carbohydrates
Halftime is generally the only break a player will get to consume food. Carbohydrate-rich snacks can benefit midfielders and other high-workload players especially. Some easy-to-eat options include:
- Muesli bars
- Energy bites or balls
- 100% juice box
- Trail mix
- Peanut butter crackers
- Fruit puree pouch (i.e. applesauce)
- Cut up fruit
Fluids
All players should hydrate during halftime. Water is sufficient for many teen athletes. Those players with excessive sweat loss may be advised by their dietitian to consume a sports or electrolyte drink.
In Summary on Soccer
Each teenage soccer player will have their own optimal dietary pattern. In general, every player needs carbohydrates, fluids, and an appropriate amount of protein to eat before a game. Proper preparation means a reduced risk of injuries and an increased risk of reaching your goals!
Don’t forget to download my free meal plan for soccer (football) players.
Related Questions
What Happens To Your Body if You Work Out Regularly But Don’t Eat Enough Calories? If you don’t eat enough and work out, you won’t be getting enough protein to rebuild your muscles. You also won’t have enough energy, you’ll feel dizzy, fatigue early, and with time your physical performance will decrease. Long term food deficit will cause muscle wasting, damage your organs, and stunt your growth.
What Should You Not Eat Before a Soccer Game? Avoid foods that are slower to digest such as fat and fiber in order to avoid gut problems during a match. Also avoid too many supplements, artificial sweeteners, carbonated beverages, and sugary candy and treats.
What Should You Eat Before a Soccer Game? You should eat carbohydrates before a soccer game that will provide the right kind of fuel for your muscles. Choose examples such as fruit and toast, cereal, a PB&J sandwich, an energy bar, pasta, dried fruit.
How Can I Get Energy Before a Game? Make sure to stay well hydrated and eat carbohydrates and protein throughout the day before a big game. 1-3 hours before a game you need to fuel properly with a pre-game meal full of carbohydrates such as a sandwich, fruit smoothie, fruit, cereal, pasta, Greek yogurt, granola, homemade energy balls, oatmeal, potatoes, etc.
See Also
- FREE Downloadable Meal Plan for Teen Soccer (Football) Players
- Best Meal Plan for Teenage Athletes (FREE Download)
- The 25 BEST Pre-Workout Meals and Snacks For a Teenage Athlete
- What Should Teen Sprinters Eat?
- Dietitian Recommended Best Fruit For Teenage Athletes
References
Dirks A. Nutrition for Soccer Players: What Happens When You Don’t Eat Properly? Soccertoday.com. Published March 17, 2019.
Lewis J. How Much Water Should You Drink to Hydrate for a Soccer Match? Livestrong.com. Accessed June 2021.
Mancuso J, Boateng T. Soccer Nutrition: What Should A Soccer Player Diet Look Like? Julienutrition.com. Published May 28, 2021.
Parrish R. What Should I Eat Before a Soccer Game? Livestrong.com. Accessed June 2021.
Rosenbloom C. Teen Nutrition for Fall Sports. Eatright.org. Published September 7, 2018.
Sports Dietitians Australia (SDA). Soccer. Sportsdietitians.com.au. Accessed June 2021.
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