The short answer: Young footballers need balanced, regular meals — carbohydrates for energy, protein for recovery, plenty of fruit, vegetables and water. Supplements are rarely necessary; real food and good hydration do the job.
Before a game
A carbohydrate-based meal 2–3 hours before (pasta, rice, bread) plus a light snack if needed. Avoid heavy, fatty foods right before playing.
After a game
Combine carbs and protein within a couple of hours to refuel and recover — a normal balanced meal works well.
Everyday basics
- Hydrate through the day, not just at games.
- Limit sugary energy drinks.
- Prioritise sleep — it is as important as food.
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