As a former soccer player, I can’t stress the impact of proper nutrition on a player’s performance enough. During my time on the field, I realized that knowing what and when to eat before a match made all the difference in how I played. That’s why I’ve put together this article to share my 10-year experience and provide guidelines on the best pre-match meals to help fellow athletes up their game.
Trust me, football can be brutal and demands every ounce of energy, stamina, and focus. Having the right fuel in your system can mean distinguishing between a killer performance and one that falls flat.
Here is the summary:
| WHAT | WHEN |
| Carbohydrates: Focus on complex carbs: whole grains, fruits, and vegetables | Consume a high-carb meal 3-4 hours before the match |
| Protein: Lean meats, fish, eggs, soy products | Include a moderate amount of protein in the pre-match meal |
| Fats: Opt for healthy fats: nuts, seeds, avocados, olive oil | Incorporate a small portion of fats in the pre-match meal |
| Hydration: Water, electrolyte drinks if needed | Start hydrating 24 hours before and 300-500ml 2 hours before the match |
| Pre-Match Snacks: Energy bars, bananas, rice cakes | Consume a light snack 30-60 minutes before the match |
As you read through these recommendations, remember that I’ve been in your shoes, and I know how important it is to be at your best on the field. By following these guidelines, you’ll be armed with the knowledge you need to fuel your body and tackle any challenge that comes your way. So, let’s get started and make sure you’re well-prepared for your next big match.
Why 24 hours before a match are crucial
We know that you absolutely need a good pre-match meal, but why is nutrition the day before crucial? Well, there are lots of reasons, but I will focus on the most important.
Glycogen storage
Glycogen storage is a critical aspect of athletic performance, particularly in sports like soccer that require both endurance and high-intensity bursts of activity. For example, understanding glycogen storage and its relation to nutrition will help players maximize their performance during a match.
As you already know, carbohydrates are the primary energy source for football players, and they are stored in the muscles and liver as glycogen. Therefore, 24 hours before a soccer match, consuming a diet rich in complex carbohydrates will help you replenish and maximize glycogen stores, ensuring that players have sufficient energy reserves during the game.
How much carbohydrates? Well, the general guideline is somewhere around 6-8g per kilogram of body weight.
| Player Weight | Recommended Carbohydrate Intake |
| 65 kg | 390 – 520g |
| 70 kg | 420 – 560 g |
| 75 kg | 450 – 600 g |
| 80 kg | 480 – 640 g |
| 85 kg | 510 – 680 g |
Related: Average Weight of a Soccer Player – What Does the Data Say? (2022)
According to research, you may want to avoid eating (especially carbs) just before sleep, as it may negatively affect your sleep. Instead, try to have your last meal at least 2 hours before sleep.
Please note that these are general guidelines and individual needs may vary. When determining your ideal carbohydrate intake, we must also consider factors such as training load, match duration, and personal preferences.
Mental preparedness
Look, when it comes to the day before a match, your nutrition can have a huge impact on your mental state during the match. How do I know this? Well, both from research and my experience. Trust me. I’ve been there.
As we said before, eating enough carbs the day before a game helps to keep your energy levels steady, not only for your muscles but also for your brain. When you have a good amount of carbs stored up as glycogen, your brain can keep functioning at its best throughout the match, helping you stay focused and make better decisions.
Also, getting a good night’s sleep is super important for being mentally prepared for a game. Eating a well-balanced meal the night before, with a mix of carbs, protein, and healthy fats, can help you sleep better. Then, when you’re well-rested, you’ll be more alert and ready to face whatever challenges the game throws at you.
Finally, avoid eating junk food and alcohol. It will make you sluggish and you won’t be at your best.
Pre-game meal for morning game
Personally, I never liked morning matches (probably as I’m not the morning guy). However, that is out of your control. Ok, let’s say you have a game scheduled for 10 AM. Your breakfast should be between 7-8 AM, depending on your morning routine and digestion. For most of you, eating closer to 7 AM will be better as you will have more time to digest.
I remember sometimes waking up late and eating one hour before kick-off. My stomach would be so full that I could not outrun anybody. My reactions would also be slower. I would also point out that your dinner the day before becomes more important when you have a morning game.
Make sure to have a well-balanced dinner with complex carbs, lean protein, and healthy fats. Note that the dinner should be substantial enough to provide energy for tomorrow’s game but not too heavy to disrupt sleep.
In terms of what to eat, your pre-game meal should focus mainly on complex carbohydrates with a moderate amount of proteins and low fats. The pre-game meal should include 2-3g of carbs per kg of body weight.
Here are some examples:
- Banana and berry smoothie with a scoop of protein powder
- Whole-grain bagel with a thin layer of low-fat cream cheese and sliced turkey
- Rice cakes topped with a small amount of natural peanut or almond butter and sliced banana
| Time | Pre-Game Breakfast Option | Key Components |
|---|---|---|
| 2 hours before | Banana and berry smoothie | Complex carbs, moderate proteins, low fats |
| 2:30 hours before | Whole-grain bagel | Complex carbs, moderate proteins, low fats |
| 3 hours before | Rice cakes topped with peanut/almond butter | Complex carbs, moderate proteins, low fats |
You can always include orange juice, giving you a nice energy boost. And yes, one more thing. Avoid eating fiber foods, such as beans, broccoli, apples, avocados, dried fruits, etc., as they tend to stay in the stomach for much longer.
Pre-game meal for the evening game
Oh yes, wonderful evening games. The late afternoon/evening was always my favorite time to play. Now, when I think about it, it is probably because I ate more food during the day.
When you have a game scheduled later in the day, you have to plan your meals and snacks throughout the day to optimize energy and focus. However, before we move on, I would like to give a warning:
DO NOT EXPERIMENT WITH NEW FOOD ON YOUR MATCH DAY!
Trust me. You don’t want that, especially junk food.
You should start your day with a nutritious breakfast similar to the one before or something similar. Some examples are oatmeal with fruit and nuts, Greek yogurt with berries and granola, or whole-grain toast with avocado and eggs. A well-rounded breakfast sets the tone for the day and ensures you have the energy you need to begin your day.
Your lunch should balance carbohydrates, protein, and vegetables well. Opt for meals like a grilled chicken salad with quinoa, a turkey and avocado wrap with a side salad, or a vegetable stir-fry with tofu and brown rice. Of course, these are just examples. Now, depending on your schedule and metabolism, you can include snacks between main meals.
We wrote more about how soccer players spend their day before a game in What Do Professional Soccer Players Do the Day Before a Game? So make sure to check it out.
| How Much Before to Eat | Meal Option | Key Components |
|---|---|---|
| 3 hours before game | Grilled chicken salad with quinoa | Balanced blend of protein, carbs, and fats |
| 3 hours before game | Turkey and avocado wrap with a side salad | Balanced blend of protein, carbs, and fats |
| 3 hours before game | Vegetable stir-fry with tofu and brown rice | Balanced blend of protein, carbs, and fats |
Let’s say that your game is 8 PM. If you have a late lunch (4-5 PM), that is your pre-game meal. But, of course, you can always include some snacks an hour before the game.
However, if you have lunch from 12 AM-1 PM, you should definitely eat at around 4:30-5 PM. Choosing not to would translate into worse performance.
All in all, if you have a soccer game in the late afternoon or evening, your pre-game meal should contain complex carbs with moderate protein and low fats. The pre-game afternoon meal should be 3-4 hours before kick-off.
If you are wondering why we did not write about supplements, that’s because we have the best soccer supplements analysis already written. Make sure to read 7 Proven Supplements For Soccer Players (Backed By Science)
