A hungry player — or one who’s eaten the wrong thing too close to kick-off — tires faster and finds it harder to concentrate.

Here’s a simple guide.
• Aim for a light, carbohydrate-based meal 2–3 hours before kick-off — think pasta, rice, toast or porridge rather than anything heavy or greasy.

• Avoid sugary snacks or fizzy drinks right before playing — the energy spike doesn’t last, and it often wears off mid-match.

• If it’s a tight turnaround, a banana or a small handful of dried fruit 30–60 minutes before is a good, gentle option.

• Water is the priority throughout the day, not just at the ground — more on hydration in an upcoming post.

• Every child is different — if yours has any dietary needs, plan what works for them rather than following this to the letter.