My DD college soccer pre and post game routine is strict and always the same. There really is no pre and post game during the season since she follows the same routine before and after games and practices. Lots of water every day. The night before an afternoon (4pm) game she usually has pasta with either olive oil or butter with a protein such as chicken or fish and some type of fruit. No red meat. Breakfast is always Honey Nut Cheerios with lactose free milk and a banana. Lunch is usually a protein smoothie made with unsweetened apple juice, banana, strawberry and 20g of whey protein and pasta with chicken with a piece of bread. This is not a big meal but just enough to give her a good balance of protein, carbs, fats and starch. She will also eat a cliff bar about 90 minutes before the game. Within 5 minutes after the game ends she will down a 16oz blue Powerade. As soon as possible after the game ends she will have a 24oz protein smoothie with almond or soy milk 40g of whey protein, banana, strawberries, and other fruit. Then a balanced meal later.
Her college teams have had nutritionists and for her major she had to take a nutrition class that included sports nutrition. So, her food routine is based off input from the nutritionists, what she learned in class and some experimenting. During the season when she is practicing or playing 6-7 days a week, she consumes at least 4000 calories a day which is the correct amount since her weight does not fluctuate more the +/- 2lbs. She has said that it is easy to tell the players that either don't hydrate or eat correctly or drink too much alcohol. They run out of energy near the end or games or practice and get muscle cramps.
