What to Eat Before a Soccer Game or Training Session?

Knowing what to eat before a soccer game or training session is very important because your performance on the field, and recovery off the field, depends on the fuel you provide your body with. To fuel the body properly, players have to prioritize their nutrition and hydration, which are both key for optimal performance, recovery, mental clarity, sleep, and more.

This is why it is important to make sure the food you eat before a soccer match is fueling and helping your performance, not harming it. Most players also think that nutrition is the most fundamental part of health, and although it is very important, it is not as important as your light environment and your mitochondrial function, which are also impacted by the foods you eat.

In this blog I will explain everything you need to know about what to eat before a soccer game.

The Truth About Your Pre-Game Meal and Pre-Game Snack

If you are a player looking for a secret food or special meal to eat before a game to help you perform better, then I’m sorry to break it to you but that does not exist. To properly prepare for a soccer match you have to be preparing for the days, weeks, months, and even years leading up to that match.

This means you cannot expect one pre-game meal to give you magic powers before a game and this also means you have to take care of your nutrition and take care of everything else that impacts performance everyday, not just the day before your game.

It is also important to understand that one piece of fruit won’t make you healthy in the same way one cookie won’t make you fat. So although you want to be very consistent with your nutrition there are times when it is okay to enjoy life and have that piece of cookie.

There is a rule that goes by “The 80/20 rule” which means you eat clean 80% of the time and you can eat whatever you want 20% of the time, but I would recommend to follow something more like 90/10. With that being said, when game day comes around you also want to make sure you are eating properly and you are timing your meals correctly.

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Pre Game Meal Before a Soccer Game

When you eat is just as important as what you eat. During game day you want to have your main meal about 3-4 hours before the game starts. This is plenty of time to allow the food to digest and for you to absorb the nutrients.

Of course this may have to differ slightly based on your schedule but this is why you modify the time and food proportions. Also, if possible try to get everything in season, local, fresh, and organic, which can be done by supporting your local farmers at a farmers market.

Before a soccer game you also want to focus more on consuming a moderate amount of fats and carbs, as opposed to protein. Although you still need protein you should save most of your protein intake for after the match since that will help with recovery.

Complex Carbohydrates Before a Soccer Game

These are some good examples of complex carbohydrates that you can eat before a soccer game.

• Baked sweet potato
• Regular Potatoes
• White rice (preferable over brown rice)
• Fresh fruit – preferably fruit that is local and in-season to your environment
• Carrots
• Sourdough bread
• Raw Honey
• Raw Dairy

I would avoid or limit whole grain bread, whole grain cereal, whole wheat bread, whole wheat pasta, granola bars, oats, and whole grains in general because they have more defense chemicals than the other plant foods on this list.

Plant defense chemicals, such as the most popular one, gluten, can cause allergic reactions and side effects in many people if consumed in excess. This is not to say these plants are poisonous, but they do have defense chemicals to be aware of that can cause problems with some people.

If you wish to eat legumes such as black beans then it is very important to prepare them properly and soak them in water overnight to help get rid of their defense chemicals.

Healthy Fats before a soccer game

These are some good examples of healthy fats to eat before a soccer game.

• Eggs
• Raw Dairy- Raw Butter. Raw Cream
• Grass-Fed Beef (and similar ruminants)
• Grilled fish (ideally raw if safe to consume)
• Avocado
• Olive oil

If you wish to eat nuts such as almonds or walnuts it is also very important to prepare them properly and soak them in water overnight to help get rid of their defense chemicals.

Healthy Pre-Game Snack Options

As you get closer to game time and if you feel a bit hungry then it is best to choose healthy soccer snacks that are fast and easy to digest. If you get hungry during the game, you can also eat these same healthy snacks.

• Fresh Fruit
• Dried fruit
• Raw honey
• Fruit Juice
• Raw Dairy
• Dark chocolate
• Grass-Fed Beef Jerky
• Hard boiled eggs
• Carrots and cucumbers

Protein After a Soccer Game

After the soccer match ends it is very important to start the recovery process by eating protein rich foods.

• 100% Grass-Fed Beef Meat (and similar ruminants)
• 100% Grass-Fed Beef Organs (and similar ruminants)
• Eggs
• Wild Caught Fish – Salmon or Sushi (best if raw)
• Grilled Fish
• Grilled Chicken Breast
• Raw Dairy – Milk, Kefir, Cheese

Greek yogurt and grass-fed yogurts are decent alternatives, but the best and healthiest type of dairy is raw dairy. Pasteurized dairy is heated to very high temperatures which actually kills the healthy nutrients and bacteria of the raw dairy.

Summary

To summarize, what you eat before a soccer game has a huge impact on your overall performance, mental clarity, and even recovery after the game is finished. In this blog, I covered the truth about your pre-game meals, the importance of what to eat before a soccer game, when to eat before a soccer game, as well as answered frequently asked questions.

So now that you are done reading this blog, head over to the grocery store, stock up on some healthy food and snacks, and witness your performance and recovery reach the next level.

Frequently Asked Questions 

Do soccer players need supplements?

There are various soccer supplements that could be beneficial for soccer players, but they should only be considered if you have fixed your nutrition and hydration needs first.

What is the best balanced diet for a soccer play?

Every soccer player’s diet is different but one really important thing to focus on is to eat foods that are local and in season. In nature, animals only eat foods that are local to their environment. We are the only animals “smart” enough to eat foods that are flown from across the world without realizing the best food we can eat is what was created by the power of the sun in our local environment.

How can I begin improving my soccer skills right now?

Nutrition is just one of the keys to optimal performance and improving your soccer skills. Another way to begin improving your soccer skills right now is by checking out our post on the best soccer training drills. If you are looking to accelerate your progress, contact us or sign an interest form for our private training program.