When playing soccer, you know the equipment you need to show up on the field, such as shin guards, cleats and your uniform. However, players sometimes overlook the fuel needed to play a high-energy game without losing steam by halftime. Eating a healthy diet plays an important role in your performance on the soccer field, so before a game, make sure to fuel up with an effective snack or meal.
Protein and Iron
Athletes need to consume more calories than those who do not play sports, and they should consume protein and iron, according to Kids Health. Protein helps build, maintain and replace tissue in your body, while iron helps maintain a high energy level. Menstruating women lose more iron and need to ensure adequate replacement of this mineral that everyone loses through sweat. Meat and beans fulfill both the protein and iron requirements that help soccer players perform well during a game. Peanut butter crackers or a granola or sports bar fortified with iron and protein are sources of protein and iron as well.
Carbohydrates
Carbohydrates provide energy and restore lost muscle glycogen, according to the Gatorade Sports Science Institute. Foods high in carbohydrates that digest easily are efficient meals or snacks before soccer games. These foods include energy bars, fruit, bagels, muffins or whole-grain bread with honey or fruit jam. If you prefer fresh fruit, apples, peaches, oranges and grapefruits are high in carbohydrates and can be used for pregame snacks, according to Soccer Fans Info.
Liquids
Fluids are essential to keep hydrated before and during soccer games. However, you may want to consider a sports drink in lieu of water, according to the Gatorade Sports Science Institute. While water quenches thirst, it does not restore lost electrolytes or nutrients. Soda should not be consumed during or prior to a game as the carbonation makes it difficult to drink enough for adequate hydration, and caffeine found in many sodas increases your blood pressure and heart rate. Sports drinks can encourage hydration due to flavor, and replace sodium and nutrients lost through sweating. Many sports drinks also contain carbohydrates for an extra bit of fuel to keep you running throughout the game.
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