Download Soccer Pre-Game Meals

Soccer Pre-Game Meals
Parents,
First, thank you for your support in supplying the team with pre-game meals. Soccer is a
long game that requires plenty of energy. Eating foods rich in carbohydrates, vitamins and
minerals will enable the players to maintain their energy levels.
The fuel players need to last the duration of the game comes from the foods they eat days
before competition. The purpose of the pre-game meal is to provide some extra fuel during the
game. It’s important for them not to eat foods that take a long time for the body to digest. Ideally,
athletes should eat a 600 calorie meal two hours before competition. Also, it is best to eat within
90 minutes post game to refuel/replace glycogen levels.
The purpose of the following information is to give some ideas for pre-game meals. My
only request is that we stay away from foods high in fat/grease and sugar, but feel free to be as
creative or noncreative as you like. 
Suggestions for pre-game meals:
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Pasta with marinara and bread
Peanut butter and jelly sandwiches
Salad
Bagels/bread
Wraps
Pasta with vegetables
Sub sandwiches
Baked chicken wings or breast
Low fat cheese
Skim milk
Bananas, apples, grapes, plums, pears, peaches etc…
Carrots, tomatoes, celery, peppers, snap peas, etc…
Crackers with peanut butter/cheese
Yogurt
* The most important thing is that the girls take care of themselves by eating healthy, getting
enough rest and drinking plenty of fluids.
* It is important to stay away from foods and drinks high in sugar before competition because of
the “sugar crash” that will most likely occur during the game.
If you have any questions feel free to give me a call or send me an email.
Sincerely,
Coach Vierkorn