Best Foods For Before, During, And After A Soccer Game

We asked Katelyn Partridge (@nutritionwithkp), Nutrition & Lifestyle Coach, certified CrossFit coach, and former college soccer player what are the best foods to eat before, during, and after a soccer game for optimal performance and recovery.

“Before and during is going to look very similar. Your foods should be mostly simple carbohydrates, and some protein, keep the fiber low and don’t add anything new to your diet. Don’t go off and say I am going to try this for the first time and I have a game in an hour and a half because you have no idea how your body is going to respond.

Some fat is fine, but you do not want to have an excessive amount before going into a game because it is going to slow down the way everything else processes in your body. The goal before a game is to have some quick and easy that is going to be easy in your body.

After a game, a full meal. A full caloric-dense meal is the best option. As far as hydration, all the water that you can get and electrolytes.”

Pre-game meal ideas:

Breakfast

• Oatmeal with your favorite fruit (examples: bananas, blueberries, oranges, strawberries, or apples)

• Scrambled eggs, potatoes, and a side of fruit

• A protein shake (either whey or pea protein), with frozen fruit, water, and yogurt

Lunch/Dinner Meals:

• A protein of your choice like chicken, turkey, beef, fish, tofu, or eggs and salad

• Rice and meat with some of your favorite vegetables (examples: green beans, broccoli, carrots, kale, tomatoes)

• Potatoes and meat with some of your favorite vegetables

Pre-game snacks:

• Toast with peanut butter (or almond butter or sunflower butter) with banana

• Apple with nut butter

• Protein shake with a fruit of your choice

• Trail mix or a handful of nuts with dried fruit

• Apple sauce packs

Snacks in between games and 30-45 minutes after:

• Protein shake

• Fruit (banana, apple, orange, pears, berries, etc.)

• Greek yogurt

• Chocolate milk

• Trail mix

Post-game meal ideas:

• Burrito or burrito bowl with rice, beans, vegetables, and a protein of your choice

• Stir fry with protein, rice, and your favorite vegetables

• Pasta with a protein, vegetable, and a side salad

• Breakfast for dinner: Eggs, bacon or sausage, potatoes

Best sources of protein:

• Chicken

• Turkey

• Beef

• Fish

• Eggs

• Tofu

• Beans

• Protein powders (look for ones with minimal added sugars)

To learn more about how to optimize your nutrition for injury prevention and optimal performance, watch the video below.