What To Eat One Hour Before A Soccer Game: The Ultimate Nutrition Guide

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Playing soccer requires you to be in peak physical condition, so it’s important to make sure your body is well nourished before a game. Eating the right foods an hour before a soccer match can give you the energy and focus needed for optimal performance. In this blog post, we’ll discuss what types of food are best to eat 1 hour before a soccer game — so keep reading!


Carbohydrates are essential for giving you quick energy during intense activity like playing a sport. Eating complex carbohydrates such as oatmeal, brown rice, quinoa or sweet potatoes one hour before your game will provide slow-burning energy that will last throughout the entire match. If you’re short on time and need something faster-acting than these complex carbs, opt for simple carbs such as bananas or applesauce; they’ll give you rapid fuel that won’t cause spikes in blood sugar levels followed by crashes in energy levels.


Protein helps build muscle strength and aids recovery after exercise — both important aspects of playing soccer effectively over long periods of time. Lean proteins such as chicken breast or fish are great sources of protein pre-game; however if those aren’t available, even just having some hard boiled eggs or plain Greek yogurt with honey can provide enough protein for optimal performance during your next match.

Staying hydrated is incredibly important when playing any sport — especially outdoors and under hot sun conditions — so make sure to drink plenty of water 1 hour prior to kick-off time! If plain water doesn’t seem appealing enough, consider adding lemon slices and/or mint leaves into your glass for flavor; just don’t add sugar because it’ll lead to dehydration down the line due its diuretic effect on the body.

Eating properly one hour before a soccer game is key when it comes to maintaining high levels of performance throughout all 90 minutes (plus injury time). Complex carbohydrates should form the basis offoods consumed pre-match while lean proteins like chicken breast or fish should also be included in order maximize muscle strength over long periods of playtime . Finally ensure adequate hydration by drinking water with added lemon slices/mint leaves but avoid sugary drinks since they actually deplete bodily fluids instead !