People tend to have a main meal of pasta/chicken/spaghetti or fish about 3-4 hours before playing. Foods like those aren't exactly superfoods but give a continuous source of energy for a match. Drinking lots of water or other isotonic fluids is really important too -- a 3% loss of fluids can reduce endurance by 20.
Pasta is the most common meal for football players before a game. Other foods include Jaffa cakes, which most professional clubs advocate. Rio Ferdinand and Djibril Cisse have been seen eating Jaffa cakes during football matches.
All throughout the day so that you have sustainable energy, but NOT before bed. I heard that you should have High GI foods of you eat before bed Becasue you don't want energy while you sleep... Becasue you won't be able to sleep. Not sure if that's correct but you should aim for Low GI foods most of the time.
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