What To Eat Before And After Football Training/Matches
When it comes to football training or match days, what we eat can make a difference. As someone who’s worked with young players across Leighton Buzzard and Milton Keynes, I’ve seen firsthand how the right food can boost energy, focus, and even recovery after tough sessions. Whether it’s group coaching, 1-2-1 sessions, or academy training, good nutrition supports everything we do on the pitch.
This post is a simple guide for players and parents to understand what to eat before and after football training or matches. Nothing too scientific, just real, easy-to-follow advice that’s helped many of our players at our football coaching sessions. I am not a qualified nutritionist, so this is not nutritional advice; these are just examples of how players currently do it.
Before Football Training or Matches
The goal before training or a match is to fuel the body with enough energy without feeling heavy or sluggish. You want to feel light, focused, and ready to go.
2-3 Hours Before
About 2 to 3 hours before heading to the pitch, it’s best to have a balanced meal that includes:
Carbohydrates – These are your main source of energy. Go for things like rice, wholemeal pasta, potatoes, or brown bread.
Protein – To support your muscles. Chicken, eggs, tuna, or even a bit of Greek yogurt work well.
A little fat – Healthy fats like avocado or a small handful of nuts can keep you fuller for longer.
Examples:
Chicken wrap with salad and a banana
Bowl of pasta with tomato sauce and a side of fruit
Baked potato with tuna and sweetcorn
If you’re training after school, try to plan and eat something filling when you get home or pack something with you for after school and before your session.
30-60 Minutes Before
If you didn’t manage to eat a full meal earlier, or you need a little boost, have a small snack that’s easy to digest.
Good options include:
Banana
A slice of toast with honey
A few rice cakesLow-fat yogurt
Avoid heavy meals too close to the session, or you’ll likely feel it during warm-up, and always stay hydrated. Water is your best friend before a session.
After Football Training or Matches
After training or a match, the body needs help recovering. The muscles have worked hard, energy levels have dropped, and it’s time to refuel properly. Recovery is just as important as the session itself, especially for young players who train regularly.
Within 30 Minutes
Try to eat something within 30 minutes of finishing, even if it’s just a snack.
Quick recovery snacks:
Chocolate milk (great mix of protein and carbs)
A protein bar (check for low-sugar options)
Yogurt with berries
Peanut butter on toast
If you're at one of our football coaching sessions in Leighton Buzzard or Milton Keynes and your session finishes late, it might help to bring a small post-training snack in your bag. Even a banana or small smoothie can help kickstart recovery.
1-2 Hours After
This is the time for a proper meal with a good mix of nutrients. Focus on:
Carbs to refill your energy stores
Protein to repair and build muscles
Veggies or salad to get vitamins and minerals in
Example meals:
Grilled chicken with rice and mixed vegetables
Spaghetti Bolognese with salad
Turkey and cheese sandwich with carrot sticks
Avoid fast food after sessions. It might feel like a reward, but it won’t help your body recover. In the long term, it can affect performance too.
Hydration Matters
Water is often forgotten, but so important. Dehydration can affect performance and concentration on the pitch. Try to drink water throughout the day, not just during the session. On hot days or after intense matches, consider something like coconut water or a sports drink (in moderation) to replace lost electrolytes.
Foods To Avoid Before Training
There are some foods I’ve seen young players eat before sessions that just don’t work well. These include:
Fizzy drinks
Sweets and chocolate
Heavy or greasy fast food
Crisps
These might give a quick sugar high but lead to a crash halfway through the session. They can also cause stomach issues, which is the last thing anyone wants during a match.
Supporting Football Coaching With Good Nutrition
At Go Football Academy, whether it’s our football academy in Milton Keynes or during 1-2-1 sessions and group football training in Leighton Buzzard, we always remind players that nutrition plays a key role in their development. Whether it's a tough match or a high-energy football coaching session in Milton Keynes, what young players eat before and after can affect how they perform and how quickly they improve.
Parents, if you're supporting your child’s football journey with Go Football Academy, helping them eat right is one of the most important things you can do. It doesn’t have to be perfect every time, but aiming for balanced meals most days can make a big difference over weeks and months.
Final Thoughts
Every player is different, so some trial and error might be needed to find what works best for your energy levels and digestion. But if you stick with the basics, balanced meals, and staying hydrated, you’ll be giving yourself the best chance to perform well and recover fast.
Whether you’re part of our football coaching in Leighton Buzzard or training with our football academy in Milton Keynes, remember: at Go Football Academy, we believe good food is part of the game.
See you on the pitch!
