Food & Nutrition

A sensible diet is really all that's required. Kids love their food, particularly the things that aren't the healthiest foods available! Active children obviously burn off more calories than inactive ones, but it is still worth giving thought to what and when they eat in the context of participating in football. A proper, balanced diet will help them perform to the best of their ability.

Children should not be playing on an empty stomach, and neither should they be playing just after eating – there should be at least 30 minutes between eating and exercise (or up to two hours if a large meal has been consumed) according to the experts. Juggling a job, the demands of several children and still getting to training/matches on time week in week out may mean shortcuts have to be taken, but nutrition should not be one of them.

At the risk of stating the obvious footballers need energy and carbohydrates are the best source before or after a game. A quick snack will do the trick and good examples include;

• Pasta
• Cereal
• Cereal bar
• Banana
• Jaffa Cakes (if dad hasn't scoffed the lot first)
• Jam sandwich
• Other bread type products like crumpets

As well as the correct food it is very important that players remain hydrated during the match or training. The advice here is to take fluids frequently, but in small amounts before, during and after the game; drinking too much and running around will be uncomfortable. Many football managers will provide team drinks, but extra water won't go amiss.

There are many 'energy' drinks on the market that are now very popular. Many players use them, but water should be fine for the younger players and you'll save yourself some money.