Fuel Up Right: What to Eat Before a Soccer Game for Peak Performance

Eating a well-balanced snack or meal before a soccer game can be the make-or-break factor in how you perform when it’s your time to shine on the field. But figuring out what to eat can be tricky. The wrong foods might leave you feeling sluggish and fatigued (and unable to perform at your best), while not eating enough can have your stomach growling mid-game, taking away from your energy and focus. So, what exactly should you eat before hitting the field? Here’s a rundown of smart pregame nutrition options.

What should soccer players eat before a game?

Female soccer players should make sure they’re getting the proper intake of macronutrients before a game. In other words, carbohydrates that are low on the glycemic scale (so energy is released and stored in the muscles longer), along with proteins and healthy fats. This balance helps keep the mind and body in sync and ready to handle the physical maneuvers.

If you’re eating a meal before a game, ideally 3 to 4 hours beforehand as recommended by Cheltenham Sports, some good options to cover all three macronutrients include:

• grilled chicken breast
• lean ground turkey
• fish like cod, tuna, or salmon
• whole-grain bread
• whole wheat or whole-grain pasta
• brown rice
• quinoa
• leafy greens like like spinach, kale, or collard greens
• avocado

For lighter, healthy snacks, which should be eaten 30 to 60 minutes before the game, try:

• low-sugar cereals
• fruits like apples or bananas
• dried fruit
• low-fat dairy foods like Greek yogurt
• pretzels
• crackers
• peanut butter sandwich 

To give you a better idea of proper portion sizes, since eating too much or too little isn’t ideal, Nationwide Children’s offers examples of well-balanced pregame meals that are high in whole-grain carbohydrates, lean protein, and healthy fats:

• 3 to 4 ounces of grilled chicken, a sweet or baked potato with toppings (being mindful of what you add on top), and 1 cup of vegetables
• 3 to 4 ounces of grilled fish, 1 to 2 cups of mashed potatoes, and 1 cup of vegetables
• 3 to 4 ounces of turkey, chicken, or roast beef served as a sandwich on whole-wheat bread with a side of baked potato chips or pretzels

Staying properly hydrated is just as important as eating the right pregame meal. Nationwide Children’s also recommends drinking 8 to 10 ounces of water at least 1 hour before game time to ensure your body is ready to perform at its best.

How eating the right meals and snacks before a soccer game impacts a player’s performance

According to the article “Nutrition for Female Soccer Players — Recommendations” published by the National Library of Medicine, “Carbohydrates stored as glycogen in both the liver and skeletal muscles are an essential source of energy during both matches and training.” The article also notes that “adequate carbohydrate intake before, during, and after training contributes to the maintenance and restoration of glycogen reserves, which will delay the effects of muscle fatigue and improve performance.”

What’s more, consuming carbohydrates at the right time before a game can “counter negative feelings and improve concentration, helping players maintain skill execution over the duration of exercise,” according to the article “Carbohydrate Nutrition and Skill Performance in Soccer.”

Needless to say, what you put into your body before a soccer game is crucial to how your body feels and functions on the field.