Playing football takes energy, focus and recovery. What you eat and drink can support how you feel during training and matches, help your body recover afterwards, and support your overall health as you grow.
That said, this page provides general advice only. It is not a strict meal plan or set nutrition regime, and it won’t be right for everyone. Every player is different, and food choices should always fit around individual needs, preferences and lifestyles.
Why Nutrition Matters in Football
A healthy, balanced diet can help young players:
Have more energy during training and matches
Concentrate better on the pitch
Recover more effectively after playing
Support growth and development during teenage years
Nutrition won’t replace good coaching, training or rest — but it can support performance and wellbeing alongside them.
Advice for players
Keep It Simple and Balanced
You don’t need complicated diets or special foods to play football well. A balanced approach is often best.
As a general guide, a healthy diet includes:
Carbohydrates for energy (such as pasta, rice, potatoes, bread, fruit)
Protein to help muscles recover and grow (such as chicken, fish, eggs, beans, lentils, yoghurt)
Healthy fats for overall health (such as nuts, seeds, olive oil, avocado)
Fruit and vegetables for vitamins and minerals
Plenty of fluids, especially water
This isn’t about being perfect — it’s about building good habits most of the time.
Matchdays and Training Days
On days when you train or play:
Try to eat regular meals so your body has energy available
Choose foods you know sit well with you
Drink water before, during and after activity
There’s no single “right” pre-match meal. What matters most is consistency and eating foods that work for you.
Treats Are Still Allowed
Eating well does not mean cutting out treats or foods you enjoy.
Sweets, chocolate, crisps and takeaways can still be part of a healthy lifestyle when enjoyed in moderation.
Football should be fun, and food should be enjoyable too. A positive relationship with food is just as important as performance on the pitch.
Useful resources
Advice for parents
Supporting Healthy Habits (Without Pressure)
A balanced, varied diet can help young players feel more energised, recover after activity, and support their growth and development. However, nutrition should never become a source of stress or pressure.
You can help by:
Encouraging regular meals and snacks
Offering a variety of foods over time
Promoting hydration, especially around training and matches
Keeping conversations about food positive and relaxed
There’s no need for specialist diets, supplements, or restrictions for grassroots football.
Performance Is More Than Food
While nutrition can support performance, it’s only one part of the picture. Sleep, enjoyment, confidence, coaching, and overall wellbeing are just as important — especially for children and teenagers who are still growing.
Football at grassroots level should remain fun, social and inclusive.
Treats and Balance
It’s important that young players learn that all foods can fit into a healthy lifestyle. Treats, takeaways and celebrations are normal and should not be associated with guilt or “earning” food through exercise.
A balanced approach helps children develop a healthy relationship with food that lasts beyond football.
Individual Needs and Professional Advice
If your child has:
Allergies or intolerances
Medical conditions
Concerns around eating, energy levels or growth
It’s always best to seek advice from a GP or a qualified nutrition professional rather than relying on general guidance.
A Note for Parents and Carers
As a parent or carer, you play an important role in supporting young footballers — not just on the pitch, but in helping them build healthy habits off it too.
The information on this page is intended as general guidance only, not a strict nutrition plan or set of rules to follow. Every child is different, and what works well for one player may not work for another.