Tag: Pre match food

Carbohydrates are the primary fuel source for the intense, intermittent demands of soccer, with studies showing muscle glycogen is the most important energy reserve. Knowing what is best to eat before a soccer game is critical to maximize energy and endurance for the full 90 minutes and beyond.

Did you know that athletes who begin a competition in a dehydrated state, with a body mass deficit of as little as 2-3%, can experience reduced physical and mental performance? Proper nutrition before a match is a critical element for preventing fatigue, sustaining energy, and maximizing your potential on game day.

Research from sports nutrition experts at ResearchGate shows that eggs offer the highest quality protein available for athletes aiming to optimize their training and performance. So, are eggs a good pre-match meal to fuel that performance and aid recovery?

Research indicates that an elite footballer can burn between 1,500 and 2,000 calories during a single 90-minute match, highlighting the immense physical demands of the sport. To meet these extraordinary energy needs, a footballer's diet must be carefully tailored, focusing on precise nutrient timing and a specific balance of macronutrients to sustain peak performance and speed up recovery.

Over 90% of elite athletes follow a strict pre-game nutrition plan, yet many amateur players overlook this critical detail. Understanding what not to eat before football is just as important as knowing what to consume, as the wrong foods can lead to sluggishness, cramping, and a drop in performance. This guide will detail the foods and food types to avoid on game day to ensure you are in peak physical condition.

Studies suggest that consuming easily digestible carbohydrates, like those in bananas, 30 to 60 minutes before physical activity can significantly boost performance. Knowing how long to eat a banana before a match is therefore a crucial strategy for any athlete seeking a competitive edge.