Just like a car needs the right fuel to run, young footballers need the right food and drink to perform their best. Nutrition plays a key role in how children train, recover, and enjoy the game. Teaching good eating habits early helps young players stay healthy, full of energy, and ready to grow both on and off the pitch.
Carbohydrates are the main source of energy for football. Foods like wholegrain bread, rice, pasta, and potatoes give players the fuel they need for running, dribbling, and playing hard. A balanced meal before training or a match should include these energy-rich foods, combined with vegetables and a little protein.
Protein helps muscles recover and grow stronger. After a game or training session, children should eat foods like chicken, fish, beans, eggs, or dairy products. This helps repair the body and prepare it for the next challenge.
Hydration is just as important as food. Young players can lose a lot of fluids through sweating, even in cooler weather. Drinking water before, during, and after activity keeps the body and brain working properly. Sports drinks are rarely necessary for children unless training is very intense or lasts more than an hour.
Snacks also play a role. Fruits like bananas or apples, yogurt, or a small sandwich make great pre-training or half-time snacks. Sugary sweets and fizzy drinks, however, give only a short burst of energy before causing a crash — so they’re best avoided on football days.
Finally, timing matters. Eating a full meal 2–3 hours before training and a light snack about 30 minutes before ensures that children have energy without feeling too full. A balanced recovery meal within two hours after training supports growth and reduces fatigue.
Good nutrition is not about strict diets, but about balance, variety, and consistency. With the right food and hydration, young footballers can step onto the pitch feeling energized, focused, and ready to enjoy the game.