Game Preparation - Food & Drinks

Night Before Do's and Dont's

Dinner should include carbohydrates like brown rice or whole wheat pasta along with some protein and fat. Of course veggies and fresh fruits are a must. You think the Italians eat well beacuse they like to? Heck no, it's because they're preparing for a soccer game! Sleep and vitamins are 100% essential before a game, so get to bed early (no sleep-overs) and take a multi-vitamin if you don't like your fruits and veggies.

Dont's include fast food, super sweets, whole milk, cheese or anything fried. Beans, pickles and spices are also no-no's as your body will spend most of the next day trying to digest these nasties. Why waste energy on digestion when your energy should be for running!

Game Day

You should eat a meal about 3 hrs prior to the game and it should include some grains and fresh fruit and plenty of water. You actually want to keep your stomach as close to empty at game time as possible. Again, this is because you don't want your body to use energy digesting food when you need it for the game.

No caffeinated, carbonated or high fructose drinks before a game. This means no sodas or fruit juices! Drink water instead, even when you don't feel you need it. I cup of water gives you enough energy for about 15-20 minutes of soccer.

Here's the plan. Drink about a half-litre of water two hours prior to the game then another half-litre of sports drink 10-15 minutes before game time. During the game hydrate whenever possible, but don't drink too much at half-time - a simple sip or two should be good enough (unless it's very, very hot).

The sports drink is key because they help avoid fatigue and cramps.

Post Game

Once you’re done playing, keep drinking as you cool down. It’ll help you get rid of the toxins that you’ve built up during practice or the game.

Then a nice hot meal, hopefully some home cooking and hot, sweetened tea with lemon!