Nutrition Tips for Young Footballers

Good nutrition plus smart meal timing = better energy, performance, and recovery. Here’s a quick guide:

Balanced diet essentials Young footballers need a mix of carbs, protein, and healthy fats. Carbs fuel training, protein helps with muscle repair, and fats support long-term energy and general health.

Meal & snack timing

• Eat a full meal 3-4 hours before training or a match (complex carbs + some protein).

• Have a light snack 1-2 hours before, like fruit or a sandwich, to top up energy.

• After training or match: snack or meal with both carbs + protein to support recovery.

Hydration Water matters before, during, and after sessions. Even mild dehydration can reduce performance and slow recovery. In hotter climates especially, this is crucial.

Avoid extremes & myths Over-reliance on supplements, too much protein, or skipping important nutrients can do more harm than good. It’s best to focus on whole foods and proper timing.

Nutritional Recommendations for the Young Athlete: Current Concept Review; good source to link for parents wanting more detail. ScienceDirect+2MDPI

As you continue your journey, take these lessons to heart. Use them to unlock your potential and inspire others along the way. Football is not just a game; it is a way of life.