Nutrition

Swipe each row for quick, practical ideas

Night Before

A big bowl of pasta, rice or potatoes with chicken, beans or fish and plenty of vegetables. This tops up your energy stores for tomorrow.

Aim to be in bed at your normal time or a little earlier. Screens off 30 minutes before.

Pack your kit, boots, water bottle and a half-time snack tonight so the morning is calm.

Porridge with banana and honey, or wholemeal toast with peanut butter or eggs. Eat 2–3 hours before kick-off if you can.

Start the day with a full glass of water or diluted juice with breakfast.

A banana, a cereal bar, a small sandwich or a fruit smoothie. Nothing too heavy or greasy.

Sip water on the way to the game. About a full bottle across the morning is a good target.

Orange segments, a few jelly sweets, a banana or half a cereal bar.

Drink a few good gulps of water before your snack.

Chocolate milk, a yoghurt and fruit, or a ham/cheese sandwich helps your muscles recover.

Have a normal meal within 2 hours – something with protein (chicken, eggs, beans) and carbs (pasta, rice, potatoes).

Carry a bottle to school and sip regularly. Pale yellow wee = well hydrated!

Water, milk or diluted squash are best. Save fizzy drinks for treats.

Players your age need 9–11 hours. Sleep is when your body gets stronger.

Have at least one full rest day each week. Light stretching or a walk is fine.