If your child has an early morning game or practice, here's some advice on what and when she should eat for peak athletic performance. Good steak, bbq, unique bar food? If you are dehydrated, you will not be able to physically perform close to your maximum level. Thanks! 7. Before playing football, you should be properly hydrated. When you eat is just as important as what you eat. Before the first kickoff, one of the most crucial components of LSU’s game plan is the food that fuels the players. like bread, pasta, rice. It sounds silly, but you want it in the light lemonade or even clear shade. Muscles … As game time approaches we run out of time for heavy digestion, so easier fuels are needed. The night before a soccer game you want to eat complex carbohydrates because they take longer to break down allowing energy to be stored and ready later. So carbohydrate load the day before the big game, and eat normally as suggested above on the day of the game. (Slideshow) According to Ask.com, a football player can burn well over 1,000 calories over the course of a game. As requested, here are some tips on what you should eat before your football match. Bedtime snack Hours before the game - PB and J. this will give you the energy you need. If the day of the game arrives and you are worried that you haven’t slept enough the night before to perform at your best – you can plan a carefully timed nap. When you wake up, eat another healthy meal that contains a lot of protein and prepare some healthy snacks and drinks, like water and energy bars, to bring with you to the game. Eating before a football game is serious business. I have a football game in a few days, and I know to what to eat a the night before a football game, but what should I eat for breakfest that day? Many athletes are told to "eat well" the day before and the day of a competition. Favorite Answer. You will want to eat complex carbohydrates like breads, grains, and pastas. Dinner the night before The night before, serve your child a nutritious dinner. Drink 16 ounces before bed on the night before the game, 16 ounces when you wake up, 17 to 20 ounces about two hours before the game (if it isn't in the morning) and 6 to 8 ounces 15 minutes before the game. Eat a carbohydrate-rich dinner the night before and drink extra water throughout the previous day. Most AFL players prepare their body for the game by getting physiotherapy and massage to ease aches and pains but they also need to eat correctly before the game to ensure they have sufficient energy to get through a full game of AFL. "The main thing is to make sure I'm in a relaxed environment and not doing anything too exertive. Monitor urine color on game day. Jennings has a fear of birds, so he’s one of the only football players you’ll meet who never eats chicken. 1 decade ago. Also, see conditioning-fitness expert Tom Emma's article on "The Recovery Snack" - what to eat right after a hard work-out. 5. This meal should be balanced with carbohydrates and protein. Players need to have sufficient energy to last for anywhere between 48 minutes--during high school games--and 60 minutes--during college and professional games. Eating when you have a case of nerves, anxiety, stress or poor digestion can result in nausea or upset stomach. What Do Football Players Eat Before Games? Not only knowing what to eat before a big game, but also when to eat, is important in an athlete’s performance. The night before a soccer game is your opportunity to take advantage of eating a large meal. And if you can get Kangaroo then eat that as well. It has benefits because of the sugar, so I would say have a glass or a bottle of it 30 minutes to an hour before your game, but other than that, stick to water. When to eat. Some people have trouble eating prior to a game. Snacks Before the Game. If you’re among the 30 to 50 percent of athletes who just can’t successfully fuel, be sure to eat extra well the day before your game. At least 16 ounces should come from pure water. It’s crucial to allow enough time to digest before the main event. “The night before games I’ll have chicken, pasta, fish: all the normal stuff you would expect us to eat. but not too much oil. WHAT TO EAT & DRINK BEFORE A GAME . These foods are broken down slowly and provide energy over a long period of time. 0 0. Pregame football meals should be eaten at least three hours prior to the start of a game and should consist largely of foods rich in carbohydrates. You should eat banana, but eat it about 2-3 hours before you eat. Include large portions of grains or pasta, vegetables and small to medium portions of beans, chicken, fish, or meat. That's what we did, and we did win the final game by 10 points. If the scale shows any difference, drink 24 ounces of fluid for every pound lost. Weigh yourself before and after the game. Ideally it should contain easily digestible starchy foods such as pasta, bread, rice and fruit. No fat and full of protein. But few athletes are told how to "eat well." Drink Water Throughout the Day . I don’t recommend you eat 30 mins before you play or workout. Bring a water bottle with you to your game and gradually drink before, during and after it. Go Cards. Pre-game fuel . Load up at meals but don't overeat, and keep snacks light as you get closer to game time. Your body needs two to three hours to digest a regular meal such as breakfast or lunch before an athletic event, while a small snack such as a granola bar can be eaten 30 minutes to an hour in advance. Water flushes toxins from your body and carries nutrients to your cells and tissues. Eat dry cereal, a bagel with peanut butter or oatmeal before bed. Your meal should consist of whole grains, such as darker breads, pasta and rice. If you get into the apple juice shades, hydration levels are lacking. “Carbo loading” the night before a game when your muscles are already rested and filled with glycogen and your liver has plenty of carbs for normal body function will just cause the extra carbohydrates to be stored as fat. Then 2 – 2.5 hours before the game is the pre-game snack. What to Eat for Energy Before a Football Game; Share on Facebook ; Soccer requires speed, endurance, a consistent energy supply and focus. A 20 minute nap about two hours before your event should provide extra alertness just in time for you to hit the field. Try giving him water with every meal and then 16 ounces two hours before exercise and 8-16 ounces 15 minutes before the activity. It's better to help your muscles recover, and Gatorade actually makes you sweat and dehydrate faster. These can accompany a pasta lunch before an afternoon game or an oatmeal and raisins breakfast, according to Averbuch and Clark. You might read that some people recommend eating 30 mins before a workout, but just know that these people did not play pro soccer. The night before a game a player should eat a high carbohydrate meal to maximize glycogen stores. A granola bar or half a sandwich can also work. Try to stick to water, especially on game day. you should load up on carbohydrates. However, as the tryout session nears, a player should make his portion sizes smaller. Before each game during the 12 seasons he spent with the San Francisco 49ers, he’d dine on a filet mignon with a side of brown rice and vegetables. It takes time for the body to properly digest food, so try to eat your pregame meal three to four hours before a practice, game or performance. These guys are professional athletes, after all, so it goes without saying that they can essentially eat whatever they want and get away with it. 3-4 Hours Before the Game . If you have a morning game, a substantial dinner the night before or late-night snacking can boost your liver glycogen stores, although you run some risk of putting on body fat if you eat heavily at the end of the day. The night before, eat a balanced meal that includes carbs, fats, and protein and get a good night’s sleep so you’re not tired on the field. Relevance. Make sure that your child is drinking water throughout the day and leading up to the game or practice. Answer Save. What other topics would you like to see? SnowKid. We don’t want to be going into a game with extra weight slowing us down. So how does he unwind the night before a big game? Anonymous. Another thing you can do is, the night before your football game, eat pasta. You'll feel more energized. A glass of water should also accompany the evening meal. The night before - Healthy carbs like wheat pasta, fruits and veggies and Lean Meat (ie tuna, top sirloin, chicken) The day of the game - Easy digesting foods, no acrid foods that would turn your stomach ( stay away from milk, red sauce, processed foods with high fructose corn syrup). Experts suggest that a big meal should be eaten at least 3 hours before an athletic event. Pregame meals are really a two-part program. A lean protein like turkey or chicken will also aid your muscles. You can't force them to eat what they won't, and they can only eat so much. Answer 1 of 5: Looking for a great place to eat near Busch stadium prior to the game on Wednesday night. If an athlete sits down to a pre-workout meal three to four hours before the tryout begins, he can comfortably eat a light meal combining complex carbohydrates, proteins and fruits. 6 Answers. AFL football takes a lot out of the body from depleting energy stores to the toll of physical contact. in the morning, like just before you should eat a bar of chocolate for energy and during the game at halftim (or whatever, i dont play american football) you should drink a bit of flat creme soda (thats been left out for the night so you dont have any bubbles). On game days, focus on eating clean foods and staying hydrated. Help? They're kids. I need to be at my best as long as I can. One of the more effeminate pregame routines might come out of Green Bay, with Jermichael Finley and his desire to get a pedicure hours before a Monday Night Football game. You will constantly hear that you should focus on "complex carbs" for long-term loading, but let's be real. Heaps of pasta and potatos. Director of sports nutrition Lauren Reagan is the woman choosing what our boys eat in the hours before the game begins with the help of Unique Cuisine catering. Excellent ball-handling skills and an enjoyment of running help players perform at their best, and so does proper nutrition.