What U Ate
Proper nutrition before a big soccer match can
mean a superior performance. You'll have the energy to stay strong
through both halves, avoid game-altering cramps and you won’t feel flat
as you play. What you eat in the hours before playing depends on the
time of day, your personal preferences and how long you have before game
time. Focus on carbohydrates to boost your energy.
Meal Composition
Whether your game is early or late in the day, aim
to fuel up about three hours in advance, with a satisfying meal. The
meal should contain mostly easily digested carbohydrates, which
translate into energy, as well as small amounts of fat, fiber and
protein. Fat and protein digest more slowly, so they don't provide
immediate energy. Too much fiber can trigger digestive distress,
bloating and gas come game time -- symptoms that definitely slow you
down.
Sample Meals
If you have a morning game, try cereal with milk,
toast and orange juice; scrambled eggs with a large waffle and
strawberries; or a bagel with peanut butter and banana as breakfast
options. If your game falls later in the afternoon, lunch will be your
last pre-game meal. Have a turkey sandwich on white bread with juice and
pretzels; pasta with tomato sauce with bread; or a generous serving of
rice with a small serving of chicken and roasted carrots. Allow your
personal preferences to dictate what you choose -- don't choke down a
food you hate simply because it's good for you. You'll also find, over
time, which foods work best for your stomach and your performance.
Experiment during training, though, not before a big game. A meal
experiment could mean digestive problems or a poor performance during
competition.
Timing Techniques
Consume your large meal of 300 to 500 calories
three to five hours before game time. If you have less time before you
play and need a meal, choose a 200- to 300-calorie meal that's easy to
digest. Options include fruit salad with a handful of almonds, yogurt
with raisins, graham crackers and juice or an energy bar. If you've
postponed your meal until an hour before start time, a meal of 100 to
200 calories is safest. For this, a cereal bar, a banana or even a
bottle of sports drink will have to suffice.
Maintain Good Nutrition
Eating a quality pregame meal won't make up for
poor nutritional choices in the days and weeks leading up to the match.
Carbohydrate-rich meals consumed in the days before your game fills the
stores of glycogen -- a source of energy -- in your muscles. You call on
these stores during continuous play out on the field. Proper nutrition
during training enables you to make the most of each session so you
build a strong foundation, from which you can pull during a match.
Read more @ what u ate
culled from http://www.livestrong.com
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