The Role of Nutrition: When and What to Eat Before a Football Match?

Nutrition plays a fundamental role in a football player’s preparation and performance. Choosing the right foods can directly influence energy, endurance, muscle recovery speed and injury prevention. A well-nourished athlete is better able to maintain a high level of performance throughout the match.

Following a balanced eating plan is essential to optimize results on the field - check out exclusive tips here!

What Happens If I Eat Badly Before a Game?

Making poor nutrition choices before a match can compromise an athlete's performance and cause a number of problems that affect their endurance and efficiency on the field. Some of the main effects of poor nutrition include:

- Early fatigue: A lack of carbohydrates or choosing the wrong foods can lead to a lack of energy and exhaustion before the end of the game.

- Muscle cramps: A diet low in carbohydrates, sodium and hydration can increase the risk of cramps, affecting mobility and performance.

- Gastrointestinal problems: Eating foods rich in fats, fibers or condiments can cause discomfort, abdominal pain, reflux and even episodes of diarrhea during the game.

- Dehydration: Insufficient fluid consumption before the match can lead to dehydration, resulting in dizziness, loss of focus and reduced performance.

- Energy spikes and drops: Excessive consumption of refined sugars and caffeine-rich drinks can cause a rapid rise in energy levels, followed by a sudden drop, compromising performance.

To avoid these problems, it is essential to follow an adequate meal plan and consume foods that provide energy in a balanced and sustainable way.

The timing of the pre-match meal is crucial for proper digestion and absorption of nutrients. Proper meal planning ensures that players have enough energy at game time without experiencing digestive discomfort.

Main Meal (3 to 4 hours before the game)

This meal should be balanced, rich in carbohydrates to provide energy, with a moderate amount of protein to maintain muscle mass and low in fat to avoid slow digestion.

Examples of meals:

- White rice with grilled chicken and cooked vegetables.

- Pasta with sauce and shredded chicken breast.

- Baked sweet potato with fish and broccoli.

- Tapioca stuffed with white cheese and turkey breast.

Tip: Avoid heavy sauces and high-fiber foods to avoid digestive discomfort during the game.

Pre-game snack (1 to 2 hours before the game)

Focused primarily on easily digestible carbohydrates and small amounts of protein to prevent hunger during the match without causing discomfort.

Examples:

- Banana with oats and honey.

- Wholemeal bread with fruit jelly.

- Natural yogurt with fruit and light granola.

- Banana pancake with eggs.

Tip: Avoid foods that are very high in fat, as they can slow down digestion.

Quick Snack (30 to 45 minutes before the game)

Small portions of simple carbohydrates to provide quick energy before the match.

Examples:

- Low fiber cereal bar.

- Dried fruits (dates, apricots, raisins).

- Natural orange or grape juice.

- Carbohydrate gel (optional for high-performance athletes).

Tip: Avoid heavy foods and excess protein at this time, as they can impair performance.

Choosing foods is essential to ensure energy, avoid premature fatigue and minimize the risk of digestive discomfort.

Carbohydrates: The Main Source of Energy

Carbohydrates are essential for maintaining muscle glycogen stores, which is the main source of energy during the game.

Recommended sources:

- White and brown rice.

- Pasta without fatty sauces.

- Sweet potato, cassava and yam.

- Wholemeal bread, oats and fruit.

- Honey and natural jelly.

Tip: Choose slow-absorbing carbohydrates for main meals and fast-absorbing carbohydrates for pre-game snacks.

Proteins: Important for Muscle Recovery

Proteins should be consumed in moderate amounts to avoid slow digestion and ensure maintenance of muscle mass.

Recommended sources:

- Grilled chicken, fish and eggs.

- Natural yogurt, white cheese and skimmed milk.

- Beans, chickpeas and lentils (in small quantities to avoid digestive discomfort).

Tip: Avoid fatty meats, as they can make digestion difficult and cause discomfort.

Fats: Moderation is Key

Excessive fat consumption can slow down digestion, but small amounts of healthy fats can be beneficial.

Recommended sources:

- Extra virgin olive oil.

- Chestnuts, walnuts and almonds (in moderation).

- Avocado and chia or flax seeds.

Tip: Avoid fried and ultra-processed foods before the game.

Hydration: The Forgotten Fuel

Drinking water regularly in the hours leading up to the game prevents dehydration and fatigue.

Recommended options:

- Pure water.

- Natural juices without added sugar.

- Isotonic drinks (if recommended by a professional).

Tip: Avoid alcoholic beverages and soft drinks, as they can cause dehydration.

Post-game recovery is essential to restore energy stores, rehydrate the body and promote muscle repair. The ideal is to consume carbohydrates and proteins immediately after the game.

Energy Replenishment (Up to 30 minutes after the game)

At this time, it is important to consume foods that quickly replenish glycogen stores.

Examples:

- Sweet potato or whole wheat bread with peanut butter.

- Banana with honey.

- Protein bar or fruit smoothie with milk.

- Isotonic or coconut water for rehydration.

Full Post-Game Meal (1-2 hours after game)

It should contain carbohydrates, proteins and healthy fats to ensure muscle recovery and energy replenishment.

Examples:

- Brown rice with chicken and salad.

- Omelet with white cheese and wholemeal bread.

- Grilled fish with quinoa and cooked vegetables.

- Pasta with light tomato sauce and lean meat.

Proper Hydration

Rehydration is essential to replace fluids lost during the match.

Recommended drinks:

- Pure water (in abundance).

- Coconut water to replace electrolytes.

- Isotonic (if there was a large loss of fluids through sweat).

Tip: Avoid sugary or alcoholic drinks, as they can harm recovery.

Pre-match nutrition is a determining factor for players' performance. Respecting appropriate feeding times, prioritizing quality carbohydrates, consuming proteins in moderation and maintaining hydration are essential strategies.

Avoiding heavy and difficult-to-digest foods is also essential to ensure energy and well-being during the match. Remember this!