Players are encouraged to drink water before and during the game (1-3 ounces every 10-15 minutes), and after the match players are encouraged to drink lots more to replace the fluid they have lost. It sounds silly, but you want it in the light lemonade or even clear shade. When the final whistle blows, you're tired and sore. A Few Mealtime Examples Consider these possible timing solutions: If you have an 8 a.m. game start, do a small meal of 150 to 300 calories around 6:30 a.m., such as a scrambled egg, whole grain English muffin and a … But there are things you can do to bounce back quickly from games. A study suggests that performing a low-volume explosive workout a day or two before a game could enhance your explosive muscle performance on the court. A banana or half of an energy bar also works in the half hour before game time. 3-4 Hours Before the Game In the two to three days before a soccer game, you should consume five to six grams of carbohydrates per kilogram -- or 2.2 pounds -- of body weight, per day. If you would like to try a much different type of football, hit the gridiron and try to score tons of touchdowns in the American football games. On game days, focus on eating clean foods and staying hydrated. WHAT TO EAT & DRINK BEFORE A GAME . If you get into the apple juice shades, hydration levels are lacking. To avoid indigestion, try to avoid eating directly before the game. If you don't do them, you might stay sluggish and tender a lot longer. You also might rush to the game without having eaten all day. Watch how today’s top professional athletes warm up before game time and you’ll see that they hop, skip, jump, and roll around on the ground to prepare for their competition. The Roman game of Harpastum was a possession-based ball game in which each side would attempt to retain possession of a small ball for as long as possible.The Ancient Greeks competed in a similar game entitled Episkyros.Both of these pursuits reflected rules closer to rugby than modern day soccer. Pregame meals are really a two-part program. If you do them, you'll have plenty of energy and less muscle soreness by the time you practice again. Try giving him water with every meal and then 16 ounces two hours before exercise and 8-16 ounces 15 minutes before the activity. When English soccer player Wayne Rooney, another one of the highest-paid soccer players in the world, played alongside Ronaldo for Manchester United, he noticed a ritual Ronaldo had before games. Monitor urine color on game day. Drink Water Throughout the Day . Sports drinks are also recommended. Eat a bigger meal two to four hours before go time. You can even work as a doctor on the sidelines in a medical simulation game with a soccer theme. There’s also a few two player games if you want to challenge a friend or another gamer who loves soccer. Most of these games included the use of hands, feet, and even sticks to control a ball. A soccer game can take a lot out of you. If you are a recreational soccer player, you might arrive at a game after eating a large meal and find you're too full to run well during a 90-minute outdoor contest or a 48-minute indoor one. Make sure that your child is drinking water throughout the day and leading up to the game or practice. They contain carbohydrates and electrolytes. So if you weigh 165 pounds -- approximately 70 kilograms -- you should consume between 350 and 420 grams of carbohydrates daily. To the game or practice games if you do them, you 'll have plenty of energy and less soreness! 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