Before training/match (2–3 hours prior)
Ideal meal: Carbs + protein, moderate fat, easy to digest.
Examples:
• Toast with peanut butter + banana
• Chicken + rice + vegetables
• Pasta with tomato sauce
• Oats with honey and berries
Avoid: Heavy fat, high fibre right before (causes stomach discomfort). Nothing within 30 minutes of kick-off.
Hydration: 500ml water 2–3 hours before. Sip small amounts (don't overload the stomach).
During training (if over 60 minutes)
For sessions under 60 min: water only.
For sessions 60–90 min: water + carb drink (sports drink, juice diluted 50/50 with water, or a banana at half-time).
For matches 70+ min: 200ml carb drink every 20 minutes (small sips, not gulps).
After training/match
Within 30 minutes (recovery window): Carbs + protein.
Examples:
- Chocolate milk (surprisingly effective)
- Yoghurt + granola
- Sandwich + fruit
- Smoothie with protein powder
This refuels glycogen stores and starts muscle repair.
Age considerations
U7–U10: Appetite-driven (let them eat when hungry). Focus on water during activity. Don't over-complicate.
U11–U13: Can follow a basic pre/post routine. Energy demand increasing. Make sure they're eating enough overall.
U14+: Can follow adult nutrition guidelines. Energy demand is high (many players are growing + training hard).
What you can't control
Home nutrition is the parent's job. You can educate (send a brief nutrition guide), but you can't force it. Focus on hydration during training (which you do control) and post-training snack (if possible).