Was essen vor dem Fussballtraining

What to eat before football training


Eating properly before football training is crucial to achieving the best possible performance and providing the necessary energy. Both young and adult players should pay attention to what they eat before training to ensure the optimal balance between nutrients and energy intake. In this article, you will learn which foods are suitable before training and why they are important.

Why nutrition before training is important

Energy supply and performance

Pre-workout energy intake is crucial for performance. Carbohydrates play a central role here, as they serve as the primary energy source for intense physical activity. A meal rich in carbohydrates ensures that your glycogen stores are filled and that you have enough energy during training.

Avoiding gastrointestinal complaints

Choosing the right foods can help prevent gastrointestinal discomfort during exercise. Foods that are easy to digest and don't sit heavily on the stomach are ideal. Eating a balanced meal that contains moderate amounts of fat and protein can also help keep you comfortable during exercise.

What and when to eat before training

Three to four hours before training

A larger meal should be eaten three to four hours before training. This meal should be high in carbohydrates, low in fat and contain a moderate amount of protein. Examples of suitable meals are:

  • Wholemeal pasta with tomato sauce and chicken
  • Rice with steamed vegetables and fish
  • Wholemeal bread with lean cold cuts and salad

One to two hours before training

A smaller, easily digestible meal or snack can be eaten one to two hours before training. This meal should consist mainly of carbohydrates and contain only a small amount of fat and protein. Examples of suitable snacks include:

  • A piece of banana or apple
  • A small portion of oatmeal with fruit
  • A cereal bar or a whole grain bar

Directly before training

Just before training, about 30 to 60 minutes beforehand, a small snack or drink can be consumed to provide a final energy boost. This snack should be easily digestible and high in carbohydrates. Suitable options are:

Important nutrients before training


Carbohydrates are the main source of energy for intense physical activity. They should make up the majority of the pre-workout meal. Complex carbohydrates such as whole grains, oatmeal and brown rice are particularly suitable as they are broken down slowly and thus ensure a constant supply of energy.


Proteins are important for muscle building and recovery. A moderate amount of protein before training helps maintain muscle strength and supports recovery processes. Lean meat, fish, eggs and plant-based protein sources such as beans and lentils are suitable options.


Fats should be consumed in smaller amounts before exercise as they are digested more slowly and can cause gastrointestinal discomfort. However, healthy fats such as avocado, nuts and seeds can be part of the meal in moderate amounts.


In addition to solid food, fluid intake before training is also important. Drink plenty of water to stay hydrated and maximize your performance. About 500 ml of water two hours before training and another 200-300 ml shortly before training are recommended.

Tips for proper nutrition

  • Plan ahead: Make sure you plan your meals well in advance of your workout.
  • Avoid foods that are difficult to digest: Fatty and very fibrous foods can be difficult to digest.
  • Listen to your body: Every body reacts differently. Pay attention to how you feel after eating different foods and adjust your diet accordingly.


Eating properly before soccer training is crucial for your performance and well-being. Eating a balanced meal consisting mainly of carbohydrates and containing moderate amounts of protein and fat will help you get the most out of your training. Also make sure you drink plenty of fluids to stay hydrated.

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