Smoothie before soccer game time is a smart choice for any soccer player.
In this blog post, we will explain the benefits of drinking a smoothie before a soccer game and give you some tips and examples on how to make one.
How a smoothie before soccer game time can boost your performance
A smoothie is a blended drink that can contain fruits, vegetables, liquids, protein, healthy fats, and other ingredients. It is a convenient and delicious way to get a lot of nutrients in one drink.
Here are some of the ways that a smoothie before soccer game time can boost your performance:
It gives you energy
A smoothie can supply you with carbohydrates, which are the main fuel for your muscles. Carbohydrates also help restore your glycogen stores, which are used up during exercise.
A good smoothie should have about 30 to 60 grams of carbohydrates per serving, depending on your body weight and activity level. Check out our pre game carb calculator to fine tune your carb energy needs.
It hydrates you
A smoothie can help you stay hydrated before a soccer game, especially if you use water, coconut water, or milk as the base. Hydration is essential for preventing cramps, fatigue, and heat exhaustion.
It’s important to know the signs of dehydration as well.
It supports muscle recovery
A smoothie can help you repair and rebuild your muscles after a soccer game, especially if you add some protein and healthy fats to it. Protein helps repair the muscle damage caused by exercise and stimulates muscle growth.
Healthy fats help reduce inflammation and support hormone production. A good smoothie should have about 20 grams of protein and 5 to 10 grams of healthy fats per serving, depending on your goals and preferences.
How to make a smoothie before soccer game time
- Choose your base. The base is the liquid that makes up most of the smoothie. You can use water, tart cherry juice, coconut water, milk, almond milk, soy milk or any other plant-based milk. The base will affect the texture, flavor and nutritional value of your smoothie.
- Choose your fruits and vegetables. The fruits and vegetables are the main sources of carbohydrates, vitamins, minerals, antioxidants and fiber in your smoothie. You can use fresh or frozen fruits and vegetables.
Some examples of the best fruits and veggies for smoothies are bananas, berries, mangoes, pineapples, oranges, apples, spinach, kale, carrots, celery and cucumber.
- Choose your protein and healthy fats. The protein and healthy fats are the optional but recommended additions to your smoothie that will enhance its muscle recovery benefits.
You can blend a smoothie with protein powder, low fat Greek yogurt, cottage cheese, silken tofu, nuts, seeds, nut butter and avocado
- Blend everything together. The final step is to blend everything together until smooth and creamy. You can adjust the consistency by adding more or less liquid or ice.
You can also add some extras like honey, maple syrup, vanilla extract, cinnamon, ginger, turmeric, etc., for more flavor and health benefits.
Examples of smoothies before soccer game time
Here are some examples of smoothies that you can try before soccer game time:
- Berry Blast Smoothie: Blend 1 cup of water or coconut water with 1 cup of frozen mixed berries (strawberries, blueberries, raspberries, blackberries), 1/2 banana, 1 scoop of vanilla protein powder and 1 tablespoon of chia seeds.
- Tropical Green Smoothie: Blend 1 cup of milk or almond milk with 1 cup of fresh or frozen pineapple chunks, 1/2 cup of fresh or frozen mango chunks, 1 handful of baby spinach, 1/4 avocado and 1 teaspoon of honey.
- Chocolate Peanut Butter Smoothie: Blend 1 cup of milk or soy milk with 1 banana, 2 tablespoons of natural peanut butter, 1 scoop of chocolate protein powder and 1 tablespoon of cocoa powder.
When to drink a smoothie before soccer game time
The timing of your smoothie intake is also important for maximizing its benefits. Ideally, you should drink your smoothie about 2 to 3 hours before your game.
This will give enough time for your body to digest and absorb the nutrients and avoid any stomach discomfort or cramps.
You should also drink some water or sports drink along with your smoothie to stay hydrated. If you drink your smoothie too close to your game, you may feel bloated, nauseous or sluggish.
A smoothie before soccer game time is a great way to fuel your body with the right nutrients and prepare for a great performance. Try making your own smoothie with the ingredients and tips above and see how it works for you.
Remember to drink it 2 to 3 hours before your game and enjoy the benefits of a smoothie before soccer game time.
Also always try out new foods before a practice or on rest days so you can see what works best for you.
Steph Magill, MS, RD, CD, FAND has over 22 years of experience in public health and nutrition. As a performance registered dietitian nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field. Stephanie has a Master’s Degree in Nutrition and is a Fellow of the Academy of Nutrition and Dietetics.