Pass these tips along to parents and team players about proper eating habits before, during and after a soccer game: Eat far enough ahead so food doesn't make you sick to your stomach during the soccer game.
Eat a healthy meal about 3 or 4 hours before
your practice or match.
If you must snack, eat only a small quantity of a complex carbohydrate.
Foods such as cereal, English muffins, pasta or a piece of toast.
Make sure it's no less than an hour before the game.
Three hours before any sport activity, drink
a couple of glasses of water (12 oz. sized glass).
Don't gulp! Sip the water slowly. One hour before game time, drink
a little more water. During the match, drink a little water every
15 minutes or so. Drinking fluids is important!
After the game, drink more water.
Thirty minutes after any competition, eat a meal high in complex
carbohydrates to help restore your body's blood sugar (glycogen
levels).
Source: Institute for the Study of Youth
Sports