Sports nutrition is arguably the most important thing for a high performing athlete. Eating right, before exercising, is one of the most beneficial things you can do as an athlete as it provides your body with the correct fuel to be able to perform at your full potential
The Scoop recently spoke to Joe Loughnane, a member of Drury University men’s soccer team. He is a senior international student from the United Kingdom, with a bachelors degree in sports nutrition from Blynn College, in Texas.
Q: First, how important would you say nutrition is in sports, especially for a college athlete like yourself?
A: Hugely. Because as an athlete we are always doing something, whether it be practice, games or team lifts and classes. Which can make it easy to slip into bad habits by eating the easiest option either in the café or something else, or even forget to eat altogether. So by fuelling your body with the correct food and drink, you are already putting yourself in a good position to succeed and potentially gain an advantage over others that may have slipped into these habits.
Q: What’s the best meal to eat before a game or practice?
A: Honestly, you want something that gives you energy but does not sit heavy in your stomach. A good combo is lean protein and carbs that are easy and quick to digest. For example, grilled chicken with white rice and some roasted veg works really well. Or even something simple like a turkey sandwich on whole-grain bread with a banana on the side. Carbs are your main fuel for soccer, and the protein helps keep you from crashing. Just don’t load up on super greasy foods, because that’ll make you sluggish.
Q: Would you say that eating correctly has helped your performance on the field?
A: One hundred percent! Not only on the field, allowing my body to feel great for ninety minutes whilst playing, but also with practicing every day and having two games every weekend it has played a huge role in my recovery to help me get back all of what I may have lost in the week of training and games to ensure that I feel energised on a game day. Not only on the field, but also off it also, being a student-athlete, I need to make sure I have the right amount of energy to be able to play and also perform in the classroom.
Q: How long should you eat before a game or practice to be able to keep this up?
A: About 2–3 hours before is the sweet spot. That way, your body has time to digest, but you’re not running around on a full stomach. If it’s closer to game time, like under an hour, stick to something light, maybe a banana or an energy bar.
Q: What about after a match, what’s the smartest meal then?
A: Post-game is all about recovery. Your muscles are tired, your glycogen stores are low, and you need to repair and refuel. That’s when you want protein to rebuild muscle and carbs to refill your energy. A classic one I like is salmon, sweet potatoes, and broccoli. If you’re in a rush, even a chocolate milk and a banana can do the job right after, then have a proper meal later.
Q: Why is protein so important after playing?
A: Because when you play, you’re basically creating tiny tears in your muscle fibers. Protein is what your body uses to repair and grow them stronger. Without it, you’ll feel way more sore and recover slower.
Q: Do you have a go-to snack if you don’t have time for a full meal?
A: Yeah, Greek yogurt with some granola and fruit is my favourite one. It’s quick, easy, and hits both carbs and protein. Or even a simple protein shake with a banana is something I have incorporated because I don’t actually like to eat much if its not for a full meal.
