A key topic! The right “fuel” can be the difference between an all-out sprint in the 80th minute and running out of steam by half-time. The content is evidence-based but served up in an easily digestible (literally!) way.
⚽️ What to eat on match day? A menu for a young champion!
Good match preparation starts not on the pitch but… on the plate! What a young footballer eats has a direct impact on their speed, concentration and strength to fight for every ball.
Here are the golden rules of match-day nutrition:
✅ Breakfast: energy to start the day
It should be rich in complex carbohydrates, which release energy gradually.
- Try: Porridge made with milk or a plant-based drink, with banana and peanut butter, OR millet porridge with fruit.
- Avoid: Heavy, fried food (e.g. bacon) and too much sugar from colourful cereals.
✅ Pre-match meal (2–3 hours before kick-off)
This is the most important meal. Go for easily digestible carbohydrates and lean protein.
- Try: Wholemeal pasta or rice with grilled chicken or turkey and boiled vegetables (e.g. carrots).
- Rule: Avoid heavy cream sauces, vegetables that cause bloating (beans, cabbage) and large amounts of fibre, which can weigh on the stomach while running.
✅ “Last minute” snack (30–60 min before)
If the young player feels a little hungry just before the warm-up.
- Try: A banana, a small cereal bar or a slice of white bread with honey. A quick shot of energy!
💧Hydration is the foundation!
Take small sips throughout the day. Plain water is great, but during intense exercise it’s worth making a homemade isotonic drink: water + lemon juice + a little honey + a pinch of salt.
❌ What to avoid?
- Fast food and crisps (they sit heavy in the stomach).
- Fizzy drinks (they cause stitches).
- Anything new – match day is not the time to try out new foods!
Remember: Every body is different. Watch what makes your child feel best and gives them the most energy on the pitch!
Frequently asked questions
What should you eat for breakfast on match day?
A meal rich in complex carbohydrates, which release energy gradually – for example porridge made with milk or a plant-based drink, with banana and peanut butter, or millet porridge with fruit. Avoid heavy, fried food and too much sugar from colourful cereals.
What and when should you eat before a match?
A pre-match meal 2–3 hours before kick-off: easily digestible carbohydrates and lean protein, for example wholemeal pasta or rice with grilled chicken and boiled vegetables. Avoid heavy cream sauces, vegetables that cause bloating and large amounts of fibre.
What should you eat just before the warm-up?
If the player feels a little hungry 30–60 minutes before the match: a banana, a small cereal bar or a slice of white bread with honey.
What should you avoid on match day?
Fast food and crisps, which sit heavy in the stomach, fizzy drinks, which cause stitches, and anything new – match day is not the time to try unfamiliar foods.
