Eating the wrong thing can affect your performance quite dramatically. Make sure you consume carbohydrate-rich meals two to three days prior to upcoming matches

food pyramid

It is recommended to stay away from fried, fatty or spicy foods within 24 hours of kick-off. To empty out the stomach and upper small intestine, your pre-game meal should be at least 3-4 hours before the match. From that point on, stick to liquids. Make sure you are well hydrated and drink plenty of fluids before, after and (when possible) during the game.

Throughout the rest of the week, you may eat protein (meats) but try to keep it low-fat. The basic idea is to have your body store its calories from complex carbohydrate foods. Players burn approximately 1700 calories per game while the body can only store about 600 per day.

Here are some examples of low-fat, high-carb foods that you may consider:

Breakfast & Snacks
non-sugar coated cereal
cold or hot cereals (oatmeal)
soy or low-fat milk
English muffins
pancakes
French toast
potatoes
yogurt
bagels
juices
fresh or dried fruit
corn
pretzels
low-fat cottage cheese
graham crackers
egg whites

Lunch & Dinner
fish (seafood)
veal
chicken (without the skin)
turkey
other lean meats (not fried)
rice
vegetables
pasta (marinara sauce)
variety of breads (multi-grain)
soups (broths are best with a little onion)
salads (low-fat to non-fat dressings)
sodas (can assist with Glycogen recovery after games)
pizza with vegetable toppings (mushrooms, green peppers)

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