Soccer Coaching, Training & Conditioning

Use the following plan to set your nutrition and hydration schedule before a game starting between 3:30pm and 4:00pm. In order to ensure sufficient energy for the game, follow the carb-loading procedure. Immediately after the game, get a jump start on your recovery by following these guidelines.

Day before the game:

• Eat a nutrition diet mainly made up of high-carb foods.
• Avoid high-fat foods, fried foods, alcohol, and caffeine.
• Drink plenty of fluids – either water, fruit drink, or a sports drink.

Day of the game:

• Eat a high-carb breakfast (see meal ideas below)
• Drink plenty of fluids (sports drink, water, or fruit drink)
• Have a mid-morning snack consisting of carb-rich foods (see snack ideas below)
• Finish eating 2 hours before the game begins (i.e 10:00am for a 12:00pm game)
• Begin drinking sports drink at this time, and continue up to game time.

Game Day Eating Schedule for 12:00pm Game