Fuel for every age.

Daily eating

• Three meals plus 2 healthy snacks, based on the Eatwell Guide
• Starchy carbs (bread, pasta, rice, potatoes) at every meal
• 5 A Day fruit and veg; milk, yoghurt or cheese for calcium
• Limit sugary snacks and drinks to protect teeth

Matchday plan

1. Breakfast: cereal with milk, fruit
2. 1 hr before: half a banana and water
3. Half-time: orange slices, water
4. After: lunch or tea as normal

Timing & fuelling

Before: Normal meal 2-3 hrs before; a small snack (banana, toast) 1 hr before if hungry.

During: Water breaks every 10-15 min. Food not needed for short sessions.

After: Next meal or a snack: milk and fruit, yoghurt, a sandwich.

Hydration

Water first; about 6-8 drinks a day. Bring a named bottle. Avoid fizzy and energy drinks.

Meal & snack ideas

• Porridge with banana
• Wholemeal toast and peanut butter (check allergies)
• Orange slices and water at half-time
• Pasta with tomato sauce and veg

Daily eating

• Regular meals and snacks; don't skip breakfast
• Starchy carbs at each meal, wholegrain where possible
• Protein each day: eggs, beans, fish, chicken, dairy
• Fruit and veg at every meal

Matchday plan

1. Breakfast 3 hrs before: porridge or toast
2. 1 hr before: fruit, water
3. Half-time: water, orange slices
4. After: milk and a balanced meal

Timing & fuelling

Before: Main meal 2-3 hrs before; small carb snack 1 hr before.

During: Sip water at every break.

After: Within an hour or so: milk, yoghurt and fruit, or the next meal.

Hydration

About 6-8 drinks a day; pale-yellow urine is a good sign. Water or milk are best.

Meal & snack ideas

• Beans on toast
• Fruit yoghurt and granola
• Chicken wrap with salad
• Rice cakes and banana

Daily eating

• Eatwell plate: about a third starchy carbs, a third fruit and veg
• Calcium and vitamin D for growing bones (dairy or fortified alternatives)
• Iron-rich foods: red meat, beans, fortified cereals
• Healthy snacks between school and training

Matchday plan

1. Night before: normal balanced tea
2. Breakfast 3 hrs before: cereal, toast
3. Half-time: water, fruit
4. After: carb + protein meal

Timing & fuelling

Before: Meal 2-3 hrs before (e.g. after school tea); snack 1 hr before.

During: Water at each drinks break; carry a bottle.

After: Carb + protein snack: milk and banana, sandwich, yoghurt.

Hydration

6-8 drinks a day, more when hot; start sessions hydrated.

Meal & snack ideas

• Jacket potato with beans
• Bagel with cheese
• Pasta bake with veg
• Fruit and milk after training

Daily eating

• Growth spurts raise energy needs: regular meals, don't diet
• Starchy carbs at every meal, more on heavy training days
• Protein spread across the day
• Calcium, vitamin D and iron are key

Matchday plan

1. Breakfast 3-4 hrs before
2. Snack 1-2 hrs before: banana, toast
3. Half-time: water, orange
4. After: flavoured milk, then a meal

Timing & fuelling

Before: Meal 3 hrs before; carb snack 1-2 hrs before.

During: Water throughout; for 60+ min hot sessions a diluted squash is fine.

After: Carb + protein within an hour: flavoured milk, sandwich, yoghurt and fruit.

Hydration

6-8 glasses a day plus extra around exercise; check urine colour.

Meal & snack ideas

• Chicken and rice with veg
• Toast with eggs
• Low-fat yoghurt with fruit
• Ham or tuna sandwich after training

Daily eating

• Higher energy needs; eat enough to support growth and training
• Wholegrain carbs; more on match and heavy days
• Protein at every meal (no shakes needed)
• Iron for girls especially; calcium and vitamin D

Matchday plan

1. Night before: pasta or rice-based meal
2. 3-4 hrs before: cereal, toast, eggs
3. 1-2 hrs: banana, water
4. Half-time: water, fruit
5. After: milk + sandwich, then a meal

Timing & fuelling

Before: Carb-rich meal 3-4 hrs before; small snack 1-2 hrs before.

During: Sip water; for 60-90 min sessions some carbs (fruit, diluted squash) can help.

After: Carb + protein within an hour; balanced meal within 2 hrs.

Hydration

6-8+ glasses daily; pale-yellow urine; no energy drinks.

Meal & snack ideas

• Jacket potato with tuna
• Bagel with peanut butter
• Chicken pasta
• Low-fat milk and banana after

Daily eating

• Fuel for the work: more carbs on heavy and match days
• Protein at each meal to support strength training
• Plan meals around college/work and training
• Vitamin D, iron, calcium

Matchday plan

1. Night before: carb-rich main meal
2. Breakfast 3-4 hrs before
3. 1-2 hrs: light carb snack
4. Half-time: fluids, fruit
5. After: carb + protein, then meal

Timing & fuelling

Before: Meal 3-4 hrs before; carb snack 1-2 hrs before.

During: Fluids at every break; some carbs during long, intense sessions.

After: Carb + protein within an hour; full meal within 2 hrs.

Hydration

Start hydrated; drink to replace sweat losses after.

Meal & snack ideas

• Rice, chicken and veg
• Porridge with fruit
• Wraps with eggs or beans
• Yoghurt drink and banana

Daily eating

• Eatwell Guide base; adjust carbs to training load
• Protein spread over meals for repair
• Limit alcohol, especially after matches
• Vitamin D in autumn/winter per NHS advice

Matchday plan

1. Night before: carb-focused meal
2. 3-4 hrs: pre-match meal
3. Warm-up/half-time: 30-60 g carbs
4. After: recovery snack, then meal; go easy on alcohol

Timing & fuelling

Before: Carb-rich, easily digested meal 3-4 hrs before kick-off (UEFA: 1-3 g/kg).

During: Water; about 30-60 g carbs after warm-up and at half-time for 90 min matches (UEFA).

After: Carbs + protein soon after; rehydrate with water and food.

Hydration

Start hydrated: about 5-7 ml/kg fluid 2-4 hrs before (UEFA); pale-yellow urine.

Meal & snack ideas

• Porridge, banana, honey
• Chicken, rice and veg
• Jelly sweets or sports drink at half-time
• Milk and a sandwich post-match

Daily eating

• Eatwell base; protein at every meal to help keep muscle
• Calcium and vitamin D for bone health
• Oily fish, fruit and veg for joints and heart health
• Watch portion sizes to match activity

Matchday plan

1. Breakfast 3 hrs before
2. Light snack 1 hr before
3. Half-time/walking football breaks: water
4. After: protein + carbs, stretch, sleep

Timing & fuelling

Before: Normal meal 2-3 hrs before; light snack if needed.

During: Water at every break; thirst cues can lessen with age.

After: Protein + carbs within 1-2 hrs to aid recovery; rehydrate.

Hydration

Regular fluids; take care in heat, and with medicines that affect fluid balance (ask your GP).

Meal & snack ideas

• Salmon, potatoes and greens
• Greek yoghurt with berries
• Wholegrain toast and eggs
• Milk-based drink post-match