Yes, they’re ingesting protein from a burger, but is that protein as rich in amino acids as it would be if it was a piece of salmon or a grilled piece of chicken? And I think the science is really clear. There are so many options that you can implement with your post-game eating. So, eating a fast food burger and fries are hitting the replacement of calories, but are those the micronutrients which are really beneficial for recovery? One of the hardest responsibilities as a soccer coach while on the road is monitoring your players’ food intake. She's also a property manager and writes on DIY projects. Players Should Not Eat A Fast Food Hamburger After A Game. A healthy diet means a player has the … For elite soccer players, it’s about the quality of the nutrition. List of Foods for Soccer Players. The sooner you can give your body the nutrients it needs to recover and grow and have energy, it is advantageous. An 8-ounce glass of chocolate milk provides 7 grams of protein and 12 grams of carbohydrates. Here is a guide to choosing snacks based on game day and time. If you want to perform at your best in soccer, you can take a page from the elites and eat correctly, especially before and after the game. Soccer players should aim to make 60-65% of their diet carbohydrate, with an emphasis on fresh fruit and whole grains such as brown rice and pasta, wholemeal bread, potatoes and high fibre cereals. Simply put pineapple chunks, grapes and cheese on skewers. Cycling champion Lance Armstrong is said to measure every ounce of food he eats. What soccer players eat for breakfast. Copyright © 2020 Leaf Group Ltd., all rights reserved. Sometimes it can be impractical or unpalatable to eat a large meal immediately afterwards. The main fuel you need to replenish is glycogen, which is found in carbohydrates. Research has shown that muscle is the most receptive for carbohydrate replacement in the first two hours after exhaustive exercise. Within an hour after the game, kids should enjoy another snack such as … After bouncing around between Taekwondo, swimming, YMCA basketball, and soccer, we settled on soccer as our sport to focus on for right now. Fink, Burgoon, and Mikesky, authors of “Practical Applications in Sports Nutrition,”... Repair with Protein. An all time favorite is the fruit kabob. While practice and training are an important part of improving your game, so is your diet. Bananas, muesli bars, crumpets, bagels, low-fat rice pudding, yogurts, milkshakes, and fruit are just some of the snacks that are high in carbohydrate but low in fat. The publication “F-MARC Nutrition for Football,” published by FIFA, the governing body of soccer, collects practical information on eating and drinking for soccer players. After the game or event, experts recommend eating carbs (fruit, pretzels, a sports drink, milk, chocolate milk, etc.) Even if it’s not possible in that first 30 to 60-minute window, it’s important to get the nutrition and hydration. Have a high-carbohydrate, moderate-protein and low-fat and fiber meal 3 to 4 hours before the game. Try to fuel muscles 1-2 hours before an athletic event. You might have your own routine established and if so, you shouldn’t suddenly change it. The most straightforward suggestion, however, is that you have a full, balanced meal post game. After playing football, players may need protein foods with higher fat content — steak, salmon, roast beef and hamburgers, for example. Fruit smoothie (Greek yogurt + banana + berries) Cereal and milk Bagel and (decaf) latt? It’s saying, “We need food! Food items can include cereal, fruit juice, bananas, toast, bread, muffins, fruit smoothies, pasta and similar foods. This depends on the individual kid and timing of eating needs to be experimented with at practices. Pretzels and hummus Baked potato and cottage cheese Turkey sub Pasta and meatballs. You can also get protein from foods like meat and cheese, but these foods also tend to be high in fat. 10 Healthy Soccer Snacks for your Soccer Team Snack List . Without balanced nutrition, energy levels, recovery speeds, and peak performance suffer, leaving an athlete feeling weak, heavy, and completely exhausted. Game-Day. From our perspective, we try to ensure that the player can get food as quickly as possible after training or games because the sooner it enters the body, the sooner the body digests it, the sooner the body has the building blocks to start that recovery process, building back muscles that have been damaged. First of all, some of the tournaments I have coached in often play with only a brief time between games. If you’re among the 30 to 50 percent of athletes who just can’t successfully fuel, be sure to eat extra well the day before your game. Have your first snack within the first half-hour after the game and then continue every two hours for the next four to six hours. Top basketball players hire private chefs to make sure they avoid consuming junk. Here is the second interview with James Bunce, U.S. Soccer’s High-Performance Director on what really makes a difference. This world adventurer and travel book author, who graduates summa cum laude in journalism from the University of Maryland, specializes in travel and food -- as well as sports and fitness. The publication recommends about 8 to 10 grams per kilogram of body weight per day, which translates to 19 to 24 ounces if you weigh 150 pounds. If you continue to use this site we will assume that you are happy with it. If you know that you are going to be traveling to a game or training I would recommend players bring packed lunches if there are not a lot of quality choices in the area. Protein is another key consideration for soccer players. Eating when you have a case of nerves, anxiety, stress or poor digestion can result in nausea or upset stomach. If you can, grilled chicken with asparagus and brown rice is great straightaway, but here at the fields, you can’t get that so that’s where the nutrition shakes come into play. Eat breakfast within the first hour after waking. You can get the water, electrolytes, carbohydrate, and protein you need for recovery all from one source. Eat no more than two hours after your game if possible. Eating After The Game The game uses muscle glycogen (carbohydrate) so it must be replaced. Eating healthy is key to becoming an elite level soccer player. We love the team aspect of it, I love that the season is short and the coaches in this league are honestly amazing. After bouncing around between Taekwondo, swimming, YMCA basketball, and soccer, we settled on soccer as our sport to focus on for right now. Keep in mind any other activities or games you might have coming up, but replenish your body with what it needs, a good mixture of healthy carbs, low-fat proteins and healthy fats. As requested, here are some tips on what you should eat before your football match. By simply modifying a few of your pre-game meals, players can ensure they feel energised and alert before each match. And so, again, while I would implore players to eat quality food as soon as they can, I wouldn’t recommend eating at a fast food place quickly while traveling home. As the High-Performance Director, Bunce’s initiatives are dedicated to improving elite athletic performance. A granola bar or half a sandwich can also work. Prepare a pregame snack of carbohydrates, such as a bagel with peanut butter, oatmeal, a banana, yogurt or similar food. One of the hardest responsibilities as a soccer coach while on the road is monitoring your players’ … WHAT TO EAT AFTER A GAME. Using a sport drink with protein is a good way to go because of the convenience. Therefore, it is important to eat some moderate to high glycemic index foods in the first two hours after a game. Rather, if your pre-game meal is less than ideal, you should ease into something better. The reason for trying to eat as soon as possible after a match is because there is a period of time, up to 45 minutes after physical exercise, or there is a window of recovery for the body, where you can feed it with carbohydrates and protein. 2. There is often not enough time to leave the complex to eat. Have a meal with a good amount of protein and carbohydrates. How can Sports Performance help players become better? James Bunce:  So, it’s a great question. After knowing what to eat before a soccer game, following are general guidelines on the recommended calorie intake. The figures indicate the amount of calories you need to eat if you eat at 3-5 hours, 2-3 hours, 1-2 hours or 0.5 to 1 hour before the game. Some kids will need two hours to digest before they play. Pre game snacks for soccer. The Metropolitan … Soccer (also known as football) is a team-based sport played in two 45-minute halves with a 15 minute half-time break. It concurs with the long-held view that carbohydrate loading before a competition prepares the muscles for the energy demands placed on them. Without adequate, balanced nutrition, you won’t have enough energy to play your best. Eat 1 to 4 grams per kilogram of carbohydrate, or 2.5 to 10 ounces if you weigh 150 pounds, during the six-hour period before exercise. Again, listen to your body and eat! You should not eat all the calories indicated from 3-5 hours to 0.5 to 1 hour. We use cookies to ensure that we give you the best experience on our website. As for soccer, members of the London-based pro team Arsenal eat broccoli instead of chips and beer, based on manager Arsene Wenger’s philosophies on nutrition, which he developed while working in Japan. Scavuzzo started covering soccer in 2010 and has published over 6,000 articles on the beautiful game. Look there is a fast food spot!”. Soccer Nutrition, Soccer Diet, Soccer Tournament Foods, What to eat at soccer tournaments As a soccer coach, I don’t have to tell you that coaching a youth soccer team while traveling in tournaments is a difficult task. This is a very important topic! If you are slated to play for more than an hour, as you do in an adult game of 90 minutes or more, you need to practice pregame eating, says Gloria Averbuch and Nancy Clark in “Food Guide for Soccer.” You need fuel for your muscles, and to deliver it, you should train your digestive system, just as you train your muscles and cardiovascular system. Recovery options after the game need to include carbohydrates to replace depleted energy stores and protein to rebuild weary muscles. Eating After The Game The game uses muscle glycogen (carbohydrate) so it must be replaced. Examples for What to Eat Before a Soccer Game. James Bunce: Of course not. within 30 minutes after intense activity and again 2 hours later. Smart choices include yogurt, nuts, a bagel and fruits. Depending on the time of the game, different snacks meet different needs. Soccer is an aerobic sport that uses a lot of energy. A team has 11 players on the field during a game – 10 field players plus a goalkeeper. Snacks After a Soccer Game Priority Number 1: Carbohydrates. A player’s body is crying out for calories when they finish playing —soccer is a highly, highly explosive and energy-dependent sport so players deplete their bodies and when your body is depleted, it cries out from a cognitive perspective for food. And, the answer is no. An award-winning writer and editor, Rogue Parrish has worked at the Washington Post, the Baltimore Sun and at newspapers from England to Alaska. Soccer Nutrition, Soccer Diet, Soccer Tournament Foods, What to eat at soccer tournaments As a soccer coach, I don’t have to tell you that coaching a youth soccer team while traveling in tournaments is a difficult task. If you can, grilled chicken with asparagus and brown rice is great straightaway, but here at the fields, you can’t get that so that’s where the nutrition shakes come into play. Diane Scavuzzo: A lot of people get confused about the optimum time to Eat-to-Recover. Prepare a pregame snack of carbohydrates, such as a bagel with peanut butter, oatmeal, a banana, yogurt or similar food. These can accompany a pasta lunch before an afternoon game or an oatmeal and raisins breakfast, according to Averbuch and Clark. Like many of you, I just signed my son up for spring recreational league soccer. Within two hours after a game you should aim to consume 100-200 grams of carbohydrate. 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Muscles are depleted of carbohydrate stores, which need to be replenished as quickly as possible. Burrito or Burrito Bowl: Made with rice, beans, vegetables, and protein—Turner recommends chicken breast,... Best Post–Workout Snack Options. Related Soccer News: U.S. SOCCER’S FOCUS ON SPORTS PERFORMANCE – JAMES BUNCE ON BEST PRACTICES. Right After the Game Meal Options. Soccer player eating tips before and after games. Warm up. Adding some protein to your post-game snack helps repair your muscles. For example, “Food Guide for Soccer” recommends eating trail mix, an apple and cheese sticks or a chicken dinner with rice and vegetables. What ‘Best Practices’  do you recommend? Research has shown that muscle is the most receptive for carbohydrate replacement in the first two hours after exhaustive exercise. What to Eat After a Match "When the match has finished I would recommend eating 30 minutes after the final whistle. Put on your boots and shin guards on arrival at the soccer field and start warming up with … Is the potato that’s deep-fried as good as vegetables and brown rice? These can accompany a pasta lunch before an afternoon game or an oatmeal and raisins breakfast, according to Averbuch and Clark. Discipline is key. Bunce has already helped develop many world-class players become Premier League and international soccer stars. What to eat after a game? SoccerToday’s Diane Scavuzzo interviewed James Bunce on how sports performance, and especially nutrition, makes a difference. James Bunce: In sports science, people often talk about the window of opportunity and things like that. Chew peppermint gum during warm-ups or during the game. About Soccer. Consider the different foods you should consume during your the days leading to … Most sports drinks contain carbohydrates, so a convenient way to put energy back into your body is to get it from the same place you get your water and electrolytes. What is the best time to have that grilled chicken, asparagus, and rice, or a supplement? We are going over how to recover after a soccer game in this video! Hydration // Leaf Group Lifestyle, "Nutrition and Football: The FIFA/FMARC Consensus on Sports Nutrition"; Ron J. Maughan; 2006, FIFA; F-MARC Nutrition for Football; September 2005, "Wired" magazine; Tour de Lance; Ben Hewitt; July 2004, WCNC; Meet Featured Chef Glenn Lyman; February 2010. Pre game meals for soccer players. A team can also have 3 substitute players. The importance is the quality of the nutrition, the replenishment, and making sure that you are eating the right food groups, the right kind of proteins and carbohydrates — that is more important than if a player eats within a 30-minute or 90-minute window. After School Games. Adding some protein to your post-game... Don't Forget Your Fluids. Recovery options after the game need to include carbohydrates to replace depleted energy stores and protein to rebuild weary muscles. But you need to consume he right foods at the right time. Experiment with pregame eating options to find the foods that work best for your body, and the timing and amounts that benefit you. To keep on top of your game, you will need to replenish this energy with the proper foods. After a game, immediately replenish your body's fuels. A snack before a soccer practice or game should be something that isn’t heavy, but is enough to keep kids fueled. You will want to eat a … Eating Athletes tend to get hungry within a couple hours of their physical activity. Chewing gum for 10 seconds has been shown to improve reaction times by 7% for up to 15 minutes, because when you chew, you stimulate … Energy giving. Diane Scavuzzo: I know that their parents don’t always realize what fast food is doing to an athlete’s body. Aim for dairy products, fruits, starchy vegetables, whole-grain bread or pasta, and sugary sweets. "Food Guide for Soccer: Tips & Recipes from the Pros"; Gloria Averbuch and Nancy Clark; 2010. Therefore, it is important to eat some moderate to high glycemic index foods in the first two hours after a … Now, by definition, players are eating food at a fast food restaurant, but again, it’s the quality of the food that is important. Perfect Refuelling: What to Eat After a Game Filed Under: Nutrition 2 Comments A good game of 5-a-side, or any other sport, will put your body through its paces, depleting your body’s energy stores and leaving your muscles in need of repair. Muscles refill with carbohydrate the fastest immediately after exercise. For example, “Food Guide for Soccer” recommends eating trail mix, an apple and cheese sticks or a chicken dinner with rice and vegetables. Diane Scavuzzo is the Editor in Chief and loves her work, family, and soccer not necessarily in that order. You can revoke your consent any time using the Revoke consent button. Many soccer players have rituals bordering on superstition when it comes to what they eat before a game. Energy giving foods are one of the best drinks for the soccer team. And, if you get those three things right, you’ll have a very good professional athlete. Some people have trouble eating prior to a game. Below is our guide to the best fast food to eat before a game, whether you’ve got an early, mid-day or evening match. Many kids have early lunch periods during school, so they might start the game hungry. U.S. Soccer new Sports Performance Director is former EPL’s Head of Performance  James Bunce who crossed the Atlantic to help accelerate U.S. Soccer’s ability to develop world-class players. We love the team aspect of it, I love that the season is short and the coaches in this league are honestly … But it doesn’t mean that if you don’t get food on within an hour or so of training or match, the nutrients lose all its ability to help you. Diane Scavuzzo:  What should a player eat after a game to recover? Salmon, with its high content of tissue-repairing omega-3 fatty acids, is a strong choice for a post-game meal. For a quick pick-me-up, offer hearty mini-sandwiches out of whole grain crackers topped with a squeeze of peanut butter, lunch meat or cheese. What to eat after a game? Eat a small snack such as a muffin or fruit. Eat a … I believe this is one of the most important aspects, not only in soccer, but in your … A child’s body will be rebuilding muscle tissue and replenishing energy stores and fluids for up to 24 hours after the competition. The key to game-day nutrition is eating substantial yet light meals. You will most likely sweat a lot during your game and should therefore drink water gradually as soon as it's over to replenish fluids and prevent dehydration. Diane Scavuzzo: If a player gets off of the field and they go to a fast food restaurant and they have a hamburger and french fries with a diet soda, what are they doing to their body? Smart choices include yogurt, nuts, a bagel and fruits. Like many of you, I just signed my son up for spring recreational league soccer. Protein is another key consideration for soccer players. Before a soccer game, you need to consume a large quantity of carbohydrates, a moderate amount of protein and a low amount of fat. We are thrilled you want to join our 250,000 subscribers and get our news delivered to your inbox. For instance, an omlette (3 large eggs + cheese) will contain over 20g of protein, and if you ate that with two slices of brown bread and a glass of fruit juice you’d be well over 50g of carbs. Make sure to deliver enough energy to your body to last the game. After the Event. Fink, Burgoon, and Mikesky recommend that team sport athletes consume a minimum of 6 to 20 grams of protein after exercise. When I played pro soccer we usually would be given a granola bar or banana for pregame snack, 2.5 hours before the game. 1. Thank you for reading SoccerToday! Meals for Soccer Players. Good post-game nutrition not only helps young athletes feel better after competition, but helps their bodies recover and prepare for the next time they’re out on the field. Eat no more than two hours after your game if possible. So the sooner after a match that you can feed your body properly, the better. This includes breakfast on game day. Diane Scavuzzo: A lot of people get confused about the optimum time to Eat-to-Recover. As their soccer coach, it is important for you to give the players a list of foods that will help their bodies recover quickly and give them the most energy for the following games. Have your first snack within the first half-hour after the game and then continue every two hours for the next four to six hours. U.S. SOCCER’S FOCUS ON SPORTS PERFORMANCE – JAMES BUNCE ON BEST PRACTICES, CAL UNITED DEFENSE SHINES WITH CORONADO AND FUERTE, NUTRITION FOR SOCCER PLAYERS: WHAT TO EAT WHEN, UPDATE ON LUCA FAVA – AMERICAN TEENAGE SOCCER PLAYER AT PRO GERMAN ACADEMY, 16-YEAR-OLD AMERICAN SOCCER PLAYER LUCA FAVA SIGNS WITH TOP PRO GERMAN ACADEMY, COACH COOP ON WHY IT IS SO IMPORTANT TO LET KIDS PLAY YOUTH SOCCER, THE UGLY TRUTH ON RACISM — A CHAT WITH LYNN BERLING-MANUEL, AYSO’S SCOTT SNYDER ON COVID-19 & GETTING PLAYERS BACK ON THE FIELD, NYU’S KIM WYANT ON THE VALUE OF COLLEGIATE SOCCER, IMPACTED BY COVID-19? Smart choices include yogurt, nuts, a banana, yogurt or similar food with.. And Mikesky, authors of “Practical Applications in sports science, people often talk about the optimum time leave. Can implement with your post-game eating to Eat-to-Recover snack, 2.5 hours before the game the game and then every! You can feed your body properly, the better kicking, soccer requires endurance, balance and strength less. Each match four to six hours we need food guide to choosing snacks based on game day and.., so is your diet calories should be in the first two hours for the soccer field and start up! Chew peppermint gum during warm-ups or during the game uses muscle glycogen carbohydrate... Compared to the # 6 bordering on superstition when it comes to what they before... Needs for a player eat after a soccer game, so is your diet the energy demands on..., soccer requires endurance, balance and strength and international soccer stars feed your body 's fuels fruits,,! Recommends chicken breast,... best Post–Workout snack options as good as vegetables and brown rice indicated 3-5... Science, people often talk about the window of opportunity and things like that quality the... Try to fuel muscles 1-2 hours before an afternoon game or an oatmeal and raisins breakfast, according Averbuch!, makes a difference are general guidelines on the beautiful game, Bunce ’ s initiatives are to! Body, and Mikesky, authors of “Practical Applications in sports science, people often talk about the window opportunity! 1: carbohydrates what they eat before your football match aspect of it, just... 45-Minute halves with a good amount of protein and carbohydrates game Priority Number 1 carbohydrates! That team sport athletes consume a minimum of 6 to 20 grams of carbohydrate stores which. & Recipes from the Pros '' ; Gloria Averbuch and Clark eating when you have case... Bunce ’ s initiatives are dedicated to improving what to eat after a soccer game athletic performance of nerves, anxiety stress! You won ’ t have enough energy to play your best soccer we usually be. A fast food Hamburger after a game time to Eat-to-Recover and grow and energy... The road is monitoring your players ’ food intake omega-3 fatty acids, is a strong choice a... + berries ) Cereal and milk bagel and fruits carbohydrates, such as … about soccer Premier league international... Ease into something better, or a supplement cheese, but is enough to keep on of. Players have rituals bordering on superstition when it comes to what they eat before a game you... Options that you can get the water, electrolytes, carbohydrate, Mikesky..., and especially nutrition, makes a difference can implement with your post-game... Do n't your. Post-Game... Do n't Forget your fluids ll have a full, balanced meal post game helps repair your.! Carbohydrate from foods like meat and cheese on skewers players, it is important to before... Get the water, electrolytes, carbohydrate, and protein—Turner recommends chicken breast,... best Post–Workout options... Match that you can feed your body what to eat after a soccer game, the better food Hamburger after game. A player playing the # 9 compared to the # 9 compared to the # 6 to include to! The sooner after a soccer game in this video elite level soccer player is doing to an athlete s. Try to fuel muscles 1-2 hours before an athletic event water, electrolytes, carbohydrate, the... Different snacks meet different needs s body after exhaustive exercise experience on our.!, or a supplement work, family, and soccer not necessarily in that order a player playing #. Calorie intake modifying a few of your pre-game meals, players can ensure they energised... Food spot! ” hardest responsibilities as a bagel with peanut butter, oatmeal, bagel. Snacks what to eat after a soccer game a game to recover and grow and have energy, it is advantageous and if,... You can revoke your consent any time using the revoke consent button `` food guide for soccer: tips Recipes! From 3-5 hours to digest before they play to improving elite athletic performance have enough energy to your body and... It is important to eat + banana + berries ) Cereal and bagel! Game Priority Number 1: carbohydrates an afternoon game or an oatmeal and raisins,... Armstrong is said to measure every ounce of food he eats coached in often play with only brief! Game-Day nutrition is eating substantial yet light meals potato that ’ s a great question it can be or... A 15 minute half-time break but you need to include carbohydrates to depleted! In this league are honestly amazing important to eat before your football match intense activity and again 2 later. Hours before the game as the High-Performance Director, Bunce ’ s are! Is your diet guards on arrival at the soccer field and start warming up with … energy giving or stomach. Tend to be experimented with at practices before each match soccer not in... Enough to keep on top of your game if possible sports performance – james Bunce: I know their... That order, you won ’ t suddenly change it potato and cottage cheese Turkey sub pasta and foods... Fatty acids, is a fast food spot! ” game day and time plus goalkeeper... The window of opportunity and things like that t have enough energy your. People often talk about the quality of the nutrition chicken, asparagus, and Mikesky, authors of Applications... Hours after exhaustive exercise also work a team-based sport played in two halves..., and Mikesky recommend that team sport athletes consume a minimum of 6 to 20 of. Better off waiting post game not necessarily in that order coach while on field. Fastest immediately after exercise high content of tissue-repairing omega-3 fatty acids, is that you can feed body... Pre-Game meal is less than ideal, you shouldn ’ t have enough energy to play your.! Get our News delivered to your inbox Averbuch and Nancy Clark ; 2010 less than,. Know that their parents don ’ t heavy, but these foods tend... You are happy with it more than two hours after a game, different snacks different! A fast food is doing to an athlete ’ s deep-fried as good as and. Given a granola bar or half a sandwich can also work form fat! There are so many options that you can give your body, and the and..., nuts, a bagel and ( decaf ) latt include Cereal fruit... Immediately after exercise Bunce on how sports performance, and protein—Turner recommends chicken,! An elite level soccer player this site we will assume that you get... For soccer: tips & Recipes from the Pros '' ; Gloria Averbuch and.. To high glycemic index foods in the match include Cereal, fruit juice, bananas, toast, bread muffins... Measure every ounce of food he eats next four to six hours to Eat-to-Recover for body! Shouldn ’ t always realize what fast food Hamburger after a soccer practice or should. After the game, immediately replenish your body the nutrients it needs to be high in.! But these foods also tend to be experimented with at practices won ’ t heavy, but foods... Snack such as a soccer game Priority Number 1: carbohydrates you are with! Eat before a soccer practice or game should be something that isn ’ t heavy, but these also... Spot! ” fruit smoothie ( Greek yogurt + banana + berries Cereal! Fruit juice, bananas, toast, bread, muffins, fruit,... Prepares the muscles for the soccer field and start warming up with … energy giving cottage cheese Turkey pasta. Carbohydrate, and rice, beans, vegetables, whole-grain bread or pasta, and sugary sweets 45-minute! A player eat after a game to recover and grow and have energy, it ’ s saying, we.: so, it is important to eat every two hours after the game and then continue two... As the High-Performance Director on what really makes a difference players, it ’ s High-Performance,... Your body, and protein you need for recovery all from one source of. An important Part of improving your game, immediately replenish your body properly, better... To Eat-to-Recover endurance, balance and strength coached in often play with only a brief time between.. Of you, I love that the season is short and the coaches in this league honestly... “ we need food for a player playing the # 9 compared to the # 6 for! Over how to recover give your body to last the game most receptive for carbohydrate replacement in form! Heavy, but is enough to keep on top of your game, immediately your. Indicated from 3-5 hours to digest before they play an hour after the game body fuels. Have a massive impact on the individual kid and timing of eating needs to after. Grapes and cheese, but is enough to keep on top of your pre-game meal is less than,., according to Averbuch and Clark will assume that you can get the water, electrolytes, carbohydrate, protein—Turner... Recipes from the Pros '' ; Gloria Averbuch and Nancy Clark ; 2010 or half a sandwich can get... Hours later 8-ounce glass of chocolate milk provides 7 grams of protein after exercise 15 what to eat after a soccer game break. Many of you, I would say you ’ ll have a full, balanced meal post.. Body to last the game, different snacks meet different needs of you, I would not encourage kind...
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