What to eat before a soccer tryout?

Ah, the soccer tryout. A day filled with nerves, excitement, anxiety and more nerves. You might have spent months practicing your shooting skills or perfecting those fancy footwork techniques but what you put into your stomach before the big day matters just as much as anything else. In this article, we’ll take a look at some tips on what to eat before a soccer tryout that will help fuel your body for success.

Hydration is Key

Before we dive into specifics of what to eat, let’s focus on hydration first. It’s no secret that soccer can be an incredibly physically demanding activity and maintaining adequate fluid intake is critical in ensuring peak performance levels.

  • Wake up earlier enough!
  • Drink plenty of water throughout
  • Avoid drinks containing caffeine

So start hydrating well ahead of time! Make sure to drink plenty of water throughout the day leading up to your tryouts so that you’re fully hydrated when it comes time to hit the field. Avoid drinks containing caffeine or excess sugar which can cause dehydration or crashes later on.

Carbs Are Your Friend

When it comes down to meal planning before tryouts, carbohydrates should be front and center on the menu.

Young athletes need large amounts of energy during physical activities such as sports games because they are growing AND building muscle mass at the same time – their bodies demand high calorie intakes (most often from carbs).

Good sources include:
– Bananas
– Oatmeal
– Wholegrain bread

Carbs provide our bodies with glucose – which turns into energy by way of glycogen stored in muscles (this process occurs directly after eating). Foods high in carbohydrates keep you fueled for longer periods than sugary snacks like cookies or candy bars would.

A great snack option could also include peanut butter sandwiched between two slices of whole grain toast!

Don’t relegate yourself only to carbohydrates, of course. Make sure you include sufficient quantities of protein as well such as lean meats like chicken or turkey that will help with muscle recovery after any vigorous workout.

Avoid Fatty Foods

It might be tempting to indulge in some greasy burgers and fries in the hours leading up to game time but this is a big no-no.

“Fast food” / “junk foods”
– French fries
– hamburgers

Fatty foods are slow when it comes to digestion, meaning they take longer than other types of food to digest – causing digestive issues and sluggishness which would inevitably hamper your soccer playing skills (not even counting dropping extra weight!)

Stick to fresh ingredients with good nutrients – not fatty junk foods!

When To Eat?

The timing of your meals can also play a huge factor for physical activity performance.

  • 2–3 hours before trying out: Buffet-style ‘Carbo Loading’ breakfast
  • Shorter before: Protein-Rich Snacks

A more substantial meal should be consumed at least two or three hours prior while smaller snacks containing high amounts of protein can be had closer towards kick off.

If you’re looking for ideas on what type of snack would work best, try out Greek yogurt with granola added in or hummus paired with sliced veggies.


It’s important not only watch what we eat but keep an eye on potential supplements too.

Supplements some athletes may consider include:

  1. Creatine monohydrate
  2. Beta-alanine
  3. Sodium bicarbonate

Creatine works by increasing energy levels, beta-alanine improves muscular endurance during exercise whilst sodium bicarbonate has been linked with improved athletic ability (without excess fatigue). However, it’s still important to say that taking all risks into consideration before and consulting professionals!

Use these tips on how fueling yourself properly ahead next Soccer Tournament Tryouts so nothing hold you back!