Nutrition in Football: What to Eat 24 Hours Before a Game

Proper nutrition has a great impact on a footballer's effectiveness. What you eat 24 hours before a game determines your energy levels during the match.

24 Hours Before the Game

Replenish carbohydrate stores. Pasta, rice, potatoes, and bread are the best sources. Avoid fatty and heavy foods. Protein is also important — add chicken or fish.

Game Day Morning

Have a full breakfast 3-4 hours before the game: oatmeal with fruit, eggs, and toast. This will provide you with stable energy. Do not try new products — stick to your usual meals.

1-2 Hours Before the Game

Have a light snack: a banana, an energy bar, or yogurt. Do not eat too much — it is difficult to run on a full stomach. Also drink 500 ml of water.

After the Game

Consume protein and carbohydrates within the first 30 minutes. Chocolate milk, a protein shake, or a chicken sandwich are good choices. This helps muscles recover quickly.

Every footballer's body is different. Over time, you will find the nutrition regime that suits you best.