When to eat before a soccer game.

Some athletes try and not eat before a soccer game because they feel eating may cause stomach cramps or nausea. Unless you eat just before your game or practice this is unlikely to happen. Your ability to perform on the field could suffer though if you don’t eat before your game or practice.

For those athletes who choose not to eat prior to a game, they may experience as much as an 80% decrease in their liver glycogen storage (main source of glucose) depending on whether they compete in the morning or later in the day.

We have learned that eating properly is paramount to an athlete’s success, but when to do it is also key. Eating too much just before your game is bad, but also not eating before your game could be just as bad. Skipping meals or not eating before an early morning game or workout lowers the stored energy in your body and can negatively affect your performance. So when should you eat?

If you eat your meal one to three hours before your game, your stomach will almost be empty during the event. In general it takes your body 1-4 hours for your stomach to digest your food and empty it into your intestines.

Below is a guideline for when to consume food prior to a game or workout:

Time Before A Game/ Meal Type/ Calories
3 - 5 hours/ Large Meal/ 300 - 500
2 - 3 hours/ Light Meal/ 200 - 300
1 - 2 hours/ Liquid Meal/ 100 - 200
½ - 1 hour/ Snack/ 50 - 100

In future posts, I'll be talking about what are good meals, snacks, fruits and beverages to consume prior to a game or practice.

If you go to www.soccerandspeedcoach.com and register, I will be offering the full Championship Food Booklet in a future download. Register today so that you won't miss it when this fabulous, excellent nutrition rich download is available for you.

Have a great day!

Gary