What To Eat Before A Soccer Game – Full Guide

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The optimal performance of an athlete during a soccer game is heavily reliant on their energy levels. To adequately fuel the body, it is imperative to consume a nourishing meal. As an aspiring high-energy athlete, one may question what to eat before a soccer game to sustain their endurance. Such queries may include methods to increase energy and identifying specific dietary components that aid in prolonged play.

Remember, the more energetic you are, the quicker and more dangerous you can be for your opponents. So, let’s dive into the article to explore what soccer players typically eat, including what to consume before a soccer game or practice.

We have addressed all of these questions and provided detailed answers to help you enhance your soccer performance and take it to the next level.

What To Eat Before A Soccer Game (A Detailed Soccer Guide)

What To Eat Before A Soccer Game? A Guide to Pre-Game Nutrition

A crucial factor to consider when eating before a game is to avoid anything heavy or overly acidic. These types of foods can take too long to digest and enter your bloodstream, potentially leaving you feeling lethargic and queasy during the first half of the match. Therefore, it is advisable to opt for something simple, such as…

  • Fresh fruit: banana, grape, apple, peach.
  • Starch: rice, cereal flour, bread, potatoes, pasta.
  • Protein: pork, beef, fish, boiled eggs, milk, nuts, chicken.
  • Drink: energy drinks, milk, and other fluids.

How Much Time Before a Soccer Game Should I Eat?

The digestive system of a human is influenced by the amount and type of food consumed. As a soccer player, it is important to avoid overeating prior to a game, as this can slow down your digestive system and negatively impact your performance. However, it is equally important to not consume foods that are too light, as this can diminish your energy and undermine your overall gameplay.

Remember that you will be playing for 90 minutes, which means you need to consume a nutritious meal that not only digests efficiently but also provides you with a substantial amount of energy.

According to experts, a soccer player should consume a nutritious meal one to two hours before a soccer game. A player knows that the game’s duration may increase if both teams remain unbeatable against each other. This is why preparing yourself for a match with the right nutrition is a crucial factor in winning.

What Things to Avoid before Playing Soccer?

To perform your best, it’s essential to avoid certain things as a responsible soccer player. These things can cause an upset and heavy stomach, hindering your digestive system from digesting food properly. This may lead to weakness and render many of your kicks ineffective.

These avoided things include:

  • Fried foods.
  • Snacks.
  • Grilled chicken.
  • Fried potatoes.

The Best foods with Plenty of Complex Carbs

  • Brown Rice
  • Oats or oatmeal
  • Whole grain bread, cereal, bagels, tortillas, pasta, etc.
  • Black Beans
  • Sweet Potatoes
  • Broccoli
  • Carrots
  • Berries
  • Bananas

The Best Options of Foods for Protein

  • Eggs
  • Grilled Chicken
  • Grilled Salmon
  • Yogurt
  • Almonds

Great Options of Food for Fat

  • Nuts
  • Fish
  • Avocado

Better to finish eating 2-4 hours before your game starts. This is the optimal amount of time for your body to be able to fully digest and supply you with nutrients. 

Final Words

Maintaining a healthy diet is crucial for soccer players to build the stamina required to perform at their best. We hope this concise guide on what to eat before a soccer game has provided you with the necessary information to optimize your performance. Good luck, soccer players!


If you’re worried about getting too full and losing your energy on the field, just eat a few pieces of bread, cereal, fruit, or other simple carbs before playing. The goal is to keep your stomach from emptying completely during the game so your blood sugar stays constant throughout.

A pre-match meal for pro soccer athletes may include whole-grain bread or pasta topped with low-fat cheese, potato, or rice mixed with meat and fruit (including carbohydrate drinks).

Yes, eggs are good to eat before a soccer game. Eggs can be a great source of protein to play actively and chase your opponents tirelessly.

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