How long before a game should you eat a small meal?

I have a big game at 4:00 today. It's a soccer game, so there will be a lot of running. What time should I eat a small meal to give myself energy?


And does anyone have suggestions on what to eat?|||you should do the same thing a lot of runners do. carb up the night before your games. pasta dinners are great and cheap...have a couple of the guys from the team over, cook up a couple plates of pasta, and watch some movies, or something (you don't even have to make the pasta sauce, just buy some healthy ones from the store...so no alfredo, or mac 'n cheese, etc.). tomato sauce with vegetables is a great choice. aside from a generally healthy diet i think that's probably the best way to prep for your game. carb up the night before, and then have something about an hour or two before your game...i always tried to eat something that was easy to put together like a salad with a homemade vinaigrette because that's healthier than store-bought, and then maybe add some chicken or pork in for a light, and fairly lean cut of meat. let that sit awhile, and then do your usual stretches before the game, and maybe get a 1/4 mile jog for a warmup. aside from that i'd say keep a liter of water with you for the game to drink on any breaks you have on the bench. carbing up the night before, a light meal an hour or two beforehand, and hydration during the game should be a great combo to keep you going on the field. best of luck in your game man.|||eat 2 to 2 and 1/2 hours before and eat light like chicken and a salad with fruit and tons of water. You could eat pasta the night before to maximize the benefit you would get from the carbs. And dont drink an energy drink it wont last through the first half. With that you should be good to go and in no danger of puking.|||I would do digestible carbs like pasta with butter and garlic around noon a single portion - no meat and if you still feel hungry a mixed green salad about 2 hours before the game.|||i would say about a hour or two before the game