Focus: Higher carbohydrate intake to maintain glycogen stores and sufficient protein for recovery.

Additional Tips

Hydration:

Start hydrating the day before the match.

Drink water consistently throughout the day.

Include an electrolyte drink for intense matches, especially in hot weather.

Pre-Match Foods:

Focus on easily digestible, carbohydrate-rich meals 2-3 hours before the match.

Avoid high-fat or heavy meals that can slow digestion.

Post-Match Recovery:

Combine protein and carbohydrates to support muscle repair and replenish glycogen stores.

Aim for a balanced recovery meal within an hour of the match.

Focus: Easily digestible foods pre-match and balanced recovery meals post-match.

Additional Tips

Hydration:

Start hydrating the day before the match.

Drink water consistently throughout the day.

Include an electrolyte drink for intense matches, especially in hot weather.

Pre-Match Foods:

Focus on easily digestible, carbohydrate-rich meals 2-3 hours before the match.

Avoid high-fat or heavy meals that can slow digestion.

Post-Match Recovery:

Combine protein and carbohydrates to support muscle repair and replenish glycogen stores.

Aim for a balanced recovery meal within an hour of the match.

Focus: Maximising glycogen storage pre-match, hydration during the match, and promoting muscle repair post-match.

Additional Tips

Hydration:

Start hydrating the day before the match.

Drink water consistently throughout the day.

Include an electrolyte drink for intense matches, especially in hot weather.

Pre-Match Foods:

Focus on easily digestible, carbohydrate-rich meals 2-3 hours before the match.

Avoid high-fat or heavy meals that can slow digestion.

Post-Match Recovery:

Combine protein and carbohydrates to support muscle repair and replenish glycogen stores.

Aim for a balanced recovery meal within an hour of the match.

At 10 years old, young athletes need a balanced diet to support growth, energy needs for training/matches, and overall health. While energy requirements are lower than adults, proper nutrition is critical for development and performance.

This plan is suitable for both male and female 10-year-old footballers because the overall energy and nutrient needs at this age are similar for boys and girls who are active in sports. Both require a balance of carbohydrates, proteins, healthy fats, and essential vitamins and minerals to fuel their growth and activity levels.

A 15-year-old female footballer will require more energy to support athletic performance, especially as she’s likely more active and may be in a growth spurt phase.

Macronutrient Breakdown

Carbohydrates: 50-60% of total calories (essential for endurance and energy).

Protein: 20-25% of total calories (for muscle repair and growth).

Fat: 20-25% of total calories (for sustained energy and hormone balance).

Additional Tips:

Hydration: Encourage drinking water throughout the day and during/after training or matches.

Timing: Aim for a snack or meal about 1-2 hours before training or games for steady energy.

Recovery: A small snack within 30 minutes post-training or match is ideal (like a smoothie, yogurt with granola, or a small sandwich) to promote muscle recovery.

Balanced Snacks: Avoid highly processed or sugary snacks and focus on whole foods for more stable energy.

Nutrition is key to support growth, energy, and recovery. Here’s a guide to help with a balanced, nutritious diet on training and match days.

1. Caloric Needs

For a teenage athlete, the daily calorie requirement can vary based on metabolism, body size, and activity level. A rough estimate for a 15-year-old male with moderate to high activity is:

Training/Match Day Needs: Closer to 2,800-3,200 calories, as more energy will be needed to fuel activities.

2. Macronutrient Breakdown

Carbohydrates: 50-60% of total calories (provides fuel for training/match).

Protein: 15-20% of total calories (supports muscle repair and growth).

Fat: 25-30% of total calories (essential for growth and recovery).

3. Meal Plan for Training Days

On training days, it’s best to spread meals out, focusing on balanced pre- and post-training meals and snacks.

Footballers require a well-rounded nutrition plan to optimise performance, aid recovery, and maintain overall health.

This contains a tailored nutrition plan for training days and match days, considering the high physical demands of football.

This nutrition plan is designed to meet the high energy demands of a young adult male footballer, who requires optimal fueling to support intense training, peak performance during matches, and efficient recovery.

The focus is on providing the right balance of carbohydrates for energy, protein for muscle repair, and fats for sustained endurance, while maintaining hydration and essential micronutrient levels.

The plan also accounts for specific timing of meals and snacks to enhance performance and recovery, ensuring the athlete remains in peak physical condition.

A 20-year-old female footballer’s diet should support both endurance and recovery, while also providing balanced nutrients to maintain overall health and performance.

Caloric Needs

Daily Caloric Range: Approximately 2,400-2,800 calories, depending on training intensity and individual needs.

Training/Match Days: Around 2,800-3,000 calories to support the higher energy demands.

Macronutrient Breakdown

Carbohydrates: 50-60% of total calories (for sustained energy and glycogen replenishment).

Protein: 20-25% of total calories (for muscle repair and growth).

Fat: 20-25% of total calories (for long-lasting energy and recovery).

Additional Tips

Hydration: Drink water consistently throughout the day and rehydrate post-training. Electrolyte drinks can be helpful after intense workouts, but limit sugary sports drinks.

Timing: Try to eat meals or snacks 1-2 hours before training to ensure steady energy levels.

Post-Workout Recovery: A balanced snack (like a smoothie with protein and carbs or a yogurt parfait) within 30 minutes post-training is ideal for recovery.