what is the ideal breakfast before playing in a football match?

April 6, 2010 by admin · 3 Comments
Filed under: Other - Soccer 
football
fade_as_snowflake asked:

An Inter batch football tournament is starting from tomorrow. i haven’t played football for a long time. i used to b a striker once.
i practiced for an hour today in a friendly match with my friends…and my legs are aching slightly. what do i do to make myself fit in 24 hours?

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3 Responses to “what is the ideal breakfast before playing in a football match?”
  1. soccergurl8 says:
    April 8, 2010 at 7:02 am

    try to get all the food groups but most importantly carbs. keep the sugars low but also remember to keep hydrated so..
    bagel with peanut butter
    and
    fruit parfait with yogurt and berries
    and
    vegetable juice and some water soccergurl8

  2. The Prophet says:
    April 8, 2010 at 1:42 pm

    Well, you should actually drink water about 2-3 hours before a match. So chug down a couple glass before hand. Lots of electrolytes (gatorade, powerade, etc.). But keep the sugar low. You want to have a good amount of protein in your system, in order to keep you going for a while. AND EAT A BUTTLOAD OF BANANAS. I am NOT EVEN JOKING on this one. Get as much potassium as HUMANLY possible before a match. This will keep your muscles from cramping up, and trust me, YOU DO NOT want to cramp up. Yogurt and bagels/cream cheese is also pretty good. But don’t eat anything less than an hour before the match. Good luck! The Prophet

  3. Shhhhhhh says:
    April 10, 2010 at 6:29 am

    What to eat and when to eat it

    The timing of the meals you consume is important. On the day of a match the intake of fat and protein should be restricted, as these nutrients require a relatively long time to be digested. Plan to have your pre-competition meal 3-4 hours before the match. Your pre-competition meal should be: high in carbohydrate (this is the fuel that your body needs to perform at the highest level), low in fat, low in protein, low in fibre, not too bulky, and easy to digest. You should consume foods such as: breakfast cereal with low fat milk, toast or bread with jam/honey, sandwiches with banana/honey/jam, pasta/rice with low fat sauce, muffins, baked potato, fruit, energy bars, and orange juice.

    A snack high in carbohydrate may be eaten about 2 hours before the match, however the time reference is only a guideline as there are great individual differences in the ability to digest food. It is a good idea for you to experiment with a variation of foods at different times before training sessions. Foods such as toast, bread or crumpets with jam/honey, sweetened cereal and low fat milk, muffins, orange juice and jelly sweets could be consumed.

    Once the game is over, fluids should be replaced and carbohydrate should be consumed as soon as possible to promote recovery of glycogen stores. During the cool down you should consume fluids and small snacks, such as jelly sweets, jaffa cakes and jammy dodgers. As soon as possible you should aim to consume a meal which is high in carbohydrates. Foods such as pasta, spaghetti, rice, noodles, low fat pasta sauce, bread, potatoes, and baked beans should be consumed during this period.

    Carbohydrate rich foods must be the main source of your diet. Table 1 lists foods, which contain a lot of carbohydrate. You should aim to consume the main bulk of your diet from complex carbohydrates. Simple carbohydrates should not be consumed in large quantities and are more useful as snacks between workouts, or to top up your energy intake. The carbohydrate you consume should be balanced with a healthy intake of protein, low fat and plenty of fruit and vegetables. Shhhhhhh

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