Young footballers need enough food and fluid to support growing bodies, school life and activity. Match-day nutrition does not have to be complicated, expensive or tightly controlled. Familiar meals and sensible hydration usually provide a better starting point than supplements or strict food rules.
Eat normally and avoid last-minute experiments
A familiar meal with carbohydrate, some protein and foods the player enjoys can work well before a match. Examples include toast and eggs, porridge with fruit, or rice and chicken, depending on the time of day.
Avoid insisting on unfamiliar foods immediately before kick-off. Appetite and digestion vary, so work with the player's preferences and comfort.
Allow enough time to digest
A larger meal is often more comfortable a few hours before activity, while a smaller snack may suit a shorter gap. The ideal timing varies between players.
For early kick-offs, something manageable is better than pressuring a nervous player to eat a large breakfast.
Hydration before and during football
Encourage regular drinking through the day and bring an accessible water bottle. Offer opportunities to drink during breaks and adjust to weather, effort and individual needs.
For most ordinary youth football sessions, water is a suitable choice. Heat, prolonged exertion or medical needs may require individual advice.
What about half-time snacks?
A player who is hungry may appreciate a simple familiar snack such as a banana or a small sandwich, depending on the match length and what she can comfortably digest.
Do not force food at half-time. Follow competition and team arrangements, and be mindful of allergies.
Recover after the match
A normal meal or snack containing carbohydrate and protein can help replace energy and support recovery. Drinking fluids and resting also matter.
There is no need to earn food through performance. Players deserve adequate nutrition whether they win, lose, start or sit on the bench.
Puberty, body image and food
Growing teenage players may have changing appetites and energy needs. Avoid weight-focused comments, restrictive diets or comparisons between teammates' bodies.
If a player regularly feels faint, unusually exhausted, has persistent digestive issues or concerns about eating, seek advice from an appropriate healthcare professional or registered sports dietitian.
Frequently asked questions
Do young footballers need energy drinks? Usually not; caffeinated energy drinks are not appropriate as a routine hydration choice for children.
Should players use protein supplements? Most can meet their needs through food. Discuss any proposed supplement with a qualified healthcare professional rather than assuming it is necessary.
FROM READING TO PLAYING
Something to try
For the next match, plan a familiar pre-match meal, pack water and choose an easy post-match snack. Ask the player how she felt rather than judging her food choices. Continue exploring the Football Hub's parent guides.
Take it into your football
- Regular, adequate food is more important than a perfect match-day menu.
- Water and opportunities to drink are important.
- Avoid restrictive messages about weight, food or performance.
Further reading
Explore related guidance from these primary sources. Practice examples and suggested conversations on this page are STAR’s own guidance.
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