Friday’s pre-match meal should be eaten three to four hours before the match and consist of high carbohydrate, moderate protein and moderate fat. This could be a spinach salad, dinner rolls, beef tenderloin, chicken pesto pasta, roasted potatoes, steamed broccoli, fresh fruit, sports drink and low-fat milk.
Friday’s post-match recovery meal should provide soccer athletes with lean protein, carbohydrate, vitamins and minerals. An example might be a burrito with chicken, black beans, avocado, vegetables, shredded cheese, sports drink and water.
Saturdays are recovery days. Take advantage of this day and don’t use it to sleep and stay still all day. It’s important to eat regular meals, drink fluids and snack to prepare for the game Sunday.
Sunday mornings can determine whether your team wins or loses. Be sure to eat an appropriate breakfast three to four hours before the match. This meal could include oatmeal with fruit and nuts, egg omelet with vegetables and ham, fruit and yogurt, orange juice and sports drink. Because you will not eat again until after the game, you should consume some type of snack on the way to the match, such as a peanut butter and jelly sandwich, smoothie, granola, dry cereal, granola bar and plenty of sports drink for hydration. After the match Sunday would be the time to relax and treat yourself to something you simply enjoy eating.
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