Match Day Preperation. Mentally prepare yourself for the soccer game. Visualize your actions and how you will handle yourself in game situations. 1
Begin preparation the evening before a soccer game. Eat a hearty meal consisting of low fats and high carbohydrates such as pasta, rice and lean meat.
2
Rest your body. Get a complete night's sleep on the evening before your soccer game.
3
Eat high-carbohydrate meals the day and night before a match to fuel your muscles. Fried or fatty foods will not fuel your muscles or enhance performance.
Sample meals Pasta with red sauce Rice bowl Baked potatoes with lean meat and veggies Chinese food with rice Bean and cheese burritos Waffles and peanut butter (yes, it’s OK to have breakfast food at night!) Fruit or juice with meals or during the day Lean meat sandwich
Breakfast on match day Breakfast refuels your body to replace the energy it used while you slept. It also helps you think better. Once again, the breakfast should be high in carbohydrates and low in fat, with a small amount of protein (depending on tolerance and time of event). If your event is 2–3 hours or more after breakfast, this should be a substantial breakfast.
Sample meals Waffles with peanut butter and fruit Large bowl of cereal with milk and banana Fruit or yogurt smoothie and a piece of toast Granola bar or energy bar Peanut butter sandwich and juice Porridge bagel, egg and cheese. yogurt mixed with cereal and fruit What if I’m too nervous to eat? If you find you’re unable to eat a large breakfast at one sitting, eat half and then wait an hour or so before eating the rest.
Snacks 1–2 hours before match Bagels Toast Yogurt Trail mix Energy bars Animal crackers Rice cakes
Canned or fresh fruits without skin Oatmeal cookies 4
Hydrate your body. Drink water throughout the day to ward off any complications due to dehydration. Avoid drinks with caffeine as they dehydrate the body or carbonated drinks high in sugar fats etc. While sports drinks help replace carbohydrates and electrolytes lost through sweating, they can also be high in calories. No matter what the temperature is outside, always drink plenty of fluids. Dehydration can occur in both hot and cold weather.
5
Snack on a banana, sports bar or apple (without skin) an hour before the soccer game to get an energy boost.
6
Do not eat high-fat foods such as butter or nuts before a soccer game. They slow down your body's digestion process. Do not eat high-fiber foods before a soccer game as they can cause cramping.
One Final thing to remember is to enjoy the game, when you train hard exercise and practise then the game whould be enjoyable. Win or lose if you finish the match knowing you gave everything then thats all anyone can ask.