A young athletes diet should be based around high carbohydrate foods, where 60% of the total energy intake should be from carbohydrate sources, between 12-15% from protein, and 25-30% from fat. The carbohydrate intake should be modified if a player is injured or ill, to around 50% of total energy intake. Young footballers who are training regularly should have a daily target of 8-10g of carbohydrate per kg of body weight (e.g. player with 40kg of body weight = 40 x 8g = 320 g per day.

A diet that is high in carbohydrate and fluids, moderate in protein and low in fat will give athletes enough calories and nutrients to grow, train and compete. Below are some suggestions of recommended meals and snacks and foods to avoid before, during, and after games.

Pre-Match

Recommended Water Moderate portions Bread Rolls Bananas Fruit juice Muffins Sports drinks

Not Recommended High fat foods High protein foods Sweets Chocolate bars Doughnuts Hot Dogs Chips/fries Crisps Fizzy or carbonated drinks

Guidelines for water
All athletes should drink water before, during, and after exercise.
Before exercise: Drink 10-14 ounces cold water 1-2 hours before game. Drink 10 oz of cold water 10-15 min. before activity.
During exercise: Drink 3-4 oz of cold water every 15 minutes.
After exercise: Drink as much cold water as needed to quench thirst.
N.B. - Thirst does not indicate when an athlete needs to re-hydrate, if an athlete is thirsty then they are already de-hydrated, the trick is to monitor your consumption to avoid dehydration and thirst.

Breakfast

Lunch