Carbohydrates
- Whole grain bread, pasta, and rice
- Oats and cereals (low sugar)
- Sweet potatoes and regular potatoes
- Fresh fruits (bananas, apples, berries, oranges) Proteins
- Lean chicken breast and turkey
- Fresh fish (salmon, tuna)
- Eggs
- Greek yogurt and cottage cheese
- Beans, lentils, chickpeas
- Nuts and seeds Healthy Fats
- Avocados
- Olive oil
- Nuts (almonds, walnuts) and nut butters
- Seeds (chia, flaxseed)
- Fatty fish (salmon, mackerel) Snacks
- Fresh fruit
- Yogurt (low sugar)
- Natural granola bars or homemade energy bites
- Mixed nuts (unsalted) Hydration
- Water (main drink)
– Low-sugar electrolyte drinks (for intense training days)
2. Simple Recipe Ideas for Young Footballers
Breakfast: Power Oatmeal Bowl
- Cook oats with milk or water
- Top with sliced banana, a handful of almonds, and a drizzle of honey
- Optional: add chia seeds or a spoonful of natural peanut butter Lunch: Chicken & Quinoa Salad
- Grilled chicken breast (seasoned lightly)
- Cooked quinoa mixed with cherry tomatoes, cucumber, and spinach
- Dress with olive oil and lemon juice Snack: Energy Balls
- Mix rolled oats, nut butter, honey, and dark chocolate chips
- Roll into bite-sized balls and refrigerate for 30 min Dinner: Baked Salmon with Sweet Potato & Veggies
- Bake salmon fillet with lemon and herbs
- Roast sweet potato cubes with olive oil
– Steam broccoli or green beans on the side
3. Tips for Meal Prep and Staying Consistent
- Dedicate one or two days per week for meal prep to save time on busy days.
- Prepare snacks in advance to avoid reaching for unhealthy options.
- Encourage family involvement: cooking together can make healthy eating enjoyable.
– Keep a water bottle handy at all times. Hydration is as important as food.
4. Quick Hydration Tips
- Start your day with a glass of water to kickstart metabolism.
- Sip water throughout the day rather than drinking large amounts only at once.
- During training or matches, drink small amounts every 15-20 minutes if possible.
Football Focus 