What to eat before a football match?

At the risk of stating the obvious, you should always avoid doing sport on an empty stomach! And this for several reasons…

• By playing soccer on an empty stomach, you don’t have enough carbohydrates available to fuel your body, which can lead to significant drop in your energy level and your endurance.
• A lack of energy can affect your concentration, coordination and decision making during the match, thus increasing the risk of making mistakes.
• Lack of food can also cause low blood sugar levels (hypoglycemia), leading to symptoms such as fatigue, dizziness or weakness. Without forgetting nausea and abdominal pain !
• Lack of food can also lead to dehydrationbecause foods help hydrate the body and regulate electrolytes.
• Without adequate energy intake, your muscles have less fuel to function efficiently, which can result in a decrease in speed, strength and endurancethus affecting your overall performance.
• Lack of nutrients before exercise can also slow muscle recovery after exercise, which can lead to prolonged fatigue and an increased risk of injuries.

In short, playing football on an empty stomach can cause a significant drop in your performance and affect your overall well-being. So it’s important to take the time to eat before playing – or at least snack on an energy bar, or even a piece of fruit or biscuits, recommends Dr Orhant.

“The ideal is of course to have a diet qualitatively and quantitatively balanced. Amateur players do not need to follow any special dietary measures to support their performance, they simply need to monitor their energy intake to avoid overweight and obesity ” says Dr. Orhant. It is therefore essential to eat a balanced diet to benefit from all the necessary nutrients!

Carbohydrates are an essential source of energy for players : they are transformed into glycogen, stored in the muscles and the liver in order to be used as fuel during exercise. It is therefore essential to consume foods rich in carbohydrates such as:

• and quinoa,
• brown rice,
• wholemeal pasta,
• and the potatoes (preferably cooked or mashed).

Proteins help us to muscle repair and building. It is therefore essential to consume foods rich in carbohydrates such as:

• eggs,
• Turkey,
• grilled or steamed chicken
• fish (like salmon or tuna)
• tofu or legumes for vegetarians

Vegetables provide essential vitamins and minerals for our bodies to function properly, without causing bloating. Prefer them cooked for better digestion! For example, you can focus on broccoli, carrots, cucumbers, spinach, peppers, etc. Also think about fruits, which provide simple carbohydrates and fiber, such as bananas, red fruits or apples.

An example of a pre-match meal:

• Main course: Grilled chicken with brown rice and cooked vegetables (such as broccoli and carrots).
• Accompaniment: a small vegetable salad (without too much vinaigrette to avoid digestive problems).
• Dessert: one banana or applesauce.

Some examples of pre-match snacks:

• A energy bar made from cereals and dried fruits.
• And natural yogurt with a spoonful of honey.
• A handful of nuts with an apple.

There are certain foods that may cause you some discomfort if you choose to consume them before a match or training session:

• foods high in fat: fried foods (fries, donuts), fatty cheeses, fatty meats (sausages, bacon), creamy sauces;
• foods high in fiber : raw vegetables in large quantities, legumes (if you are not used to consuming them regularly);
• sugary foods and drinks : sweets, pastries, sugary soft drinks, very sweet syrups and fruit juices;
• high fat dairy products : whole milk, ice cream, hard cheeses in large quantities;
• drinks containing caffeine or stimulants : energy drinks and strong coffee;
• spicy and irritating foods : very spicy dishes (curry, chili), hot peppers.

Also avoid experimenting new foods which could make you feel uncomfortable just before a match…

• Fast sugars can cause a rapid rise in blood sugar followed by a fall and cause a drop in energy.
• Fats slow down digestionwhich can lead to a feeling of heaviness and abdominal cramps.
• Dairy products can be difficult for some people to digest and cause intestinal disorders.
• High amounts of fiber can causebloating, gas and abdominal pain.
• Caffeine dehydrated and can cause nervousness and gastrointestinal problems.
• Spices can irritate the stomach and cause stomach burnsvs.

• a can of soda;
• a very spicy curry dish;
• a large bowl of ice cream;
• a cheeseburger with fries;
• a large salad of raw cabbage with seeds.

As you probably know, hydration is crucial to maintaining optimum performance during football matches and training. Drink about 500-600 ml of water two to three hours before each training or match. And drink another 200-300 ml about 20 – 30 minutes before the start of the match or training.

During exercise, try to drink about 200 to 250 ml every 15 – 20 minutes. Adjust this amount according to how you feel and the weather conditions. Drink in small sips rather than large quantities at once to avoid digestive problems. And if the effort lasts more than an hour, consider isotonic drinks to replace electrolytes (sodium, potassium) lost through sweating.

After exercise, drink at least 500 ml of water within 30 minutes of the end of the match or training session. Continue to drink regularly in the hours that follow to compensate for any fluid loss! As a reminder, the signs of dehydration include: dry mouth, intense thirst, excessive fatigue, decreased performance, and darker, smaller amounts of urine.

• Avoid sugary and caffeinated drinks which increase the risk of dehydration.
• Make sure the water is easily accessible during breaks in play or training.
• Fresh water (but not iced) is generally more enjoyable and may encourage regular consumption.
• Do regular breaks for drinking, especially during intense training or matches in hot weather.

The timing of snacks and meals before a football training session is crucial to optimize performance and avoid digestive upsets! Ideally, consume your main meal three to four hours before playing. You can also have a light snack just before playing to recharge yourself.

One to two hours before training, opt for a smoothie made with fruit (banana, berries) and yogurt, whole grain crackers with light cream cheese or a handful of dried fruits and almonds. Thirty minutes to an hour before training, opt for a banana or apple, a small handful of nuts, or even half a sandwich with peanut butter and jam.

Beyond hydration and dietary measures, several measures can help you refuel:

• Make sure you get enough sleep (quality sleep of around 7 to 9 hours is ideal);
• Avoid intense physical activities the day before and the day of the match to avoid muscle fatigue;
• Warm up properly before the match (it should include light cardiovascular exercises, dynamic stretching and specific movements);
• A few muscle activation exercises just before the game can also help wake up the muscles and improve blood circulation;
• If necessary, use relaxation techniques such as deep breathing, positive visualisation or meditation to improve your focus;