For many families, a child’s game day is the most exciting day of the week. To make sure your kids have the energy, are properly hydrated and have all the tools they need to be at their best, try out the following six ideas for proper eating habits before, during and after a soccer game:
1. Make sure your child eats far enough ahead so food doesn’t make him sick to his stomach during the soccer game.
2. Have your child eat a healthy meal about three or four hours before her practice or match.
3. If he must snack, give your child only a small quantity of complex carbohydrates. Foods such as cereal, English muffins, pasta or a piece of toast work great—just make sure he doesn’t eat less than an hour before game time!
4. Make sure she drinks a couple glasses of water (12 oz. sized glass) three hours before any sport activity.
5. One hour before game time, drink a little more water. During the match, drink a little water every 15 minutes or so. Drinking fluids is important! After the game, drink more water.
6. Thirty minutes after any competition, have your kids eat a meal high in complex carbohydrates to help restore their body’s blood sugar (glycogen levels).