What should I eat before a game, and what else should I do so I can play my best and be focused?
Since soccer is an endurance sport, you want to eat foods with high carbohydrates and low to moderate glycemic ratings such as:
Remember, it’s important to note that not ALL carbohydrates are good. They should, as I mentioned, have low to moderate glycemic (sugar content) ratings. These will release the energy slowly over the course of the match, not all at once. High glycemic foods may give you a quick burst of energy, but will likely leave you feeling drained shortly thereafter.
Also, save your high fat, high protein foods for after the game. These will slow you down and make you feel heavy during the game, but the proteins are important for rebuilding muscle after the game.
Aside from foods, it’s also important to get a good night’s sleep before the game. Not only are players more focused and better coordinated when they have rested well, but remember, your brain controls your muscle movements. If you are fatigued, your reaction time will be slower and your muscles will not function as well.