food – Football Focus

– 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

A well-rounded diet includes a good mix of:

Carbohydrates: Your main source of energy. Focus on whole grains like brown rice, whole wheat bread, oats, and potatoes.
- Proteins: Important for muscle repair and growth. Include lean meats, poultry, fish, eggs, dairy, beans, and nuts.
Fats: Needed for long-lasting energy and cell functions. Choose healthy fats from avocados, nuts, seeds, olive oil, and fatty fish.

Water is critical for performance and recovery.

Drink water regularly throughout the day, not just during training.
Avoid sugary drinks that can cause energy crashes.
On intense training or match days, consider electrolyte drinks but choose low-sugar options.

Eat a meal rich in carbohydrates and moderate in protein about 3–4 hours before playing. For example:

Whole grain pasta with tomato sauce and chicken
Brown rice with vegetables and lean beef
A sandwich with turkey and salad If you need a snack closer to kickoff (about 30–60 minutes prior), opt for something light and easy to digest like a banana, yogurt, or a small granola bar.

Recovery meals help your muscles repair and replenish energy stores:

Eat within 30–60 minutes after training or matches.
Include carbs plus protein, e.g., chocolate milk, a turkey sandwich, or a smoothie with fruit and yogurt.
Continue hydrating well.

Starting your day with a nutritious breakfast fuels morning training sessions and school:

Examples: oatmeal with fruit, eggs on whole-grain toast, or a fruit smoothie with nuts.

While treats are fine occasionally, try to minimize:

Sugary sodas and candies
Deep-fried snacks and fast food
Excessive processed foods high in salt and unhealthy fats
These can negatively impact your energy, focus, and overall health.

Everyone’s nutritional needs vary depending on age, size, training intensity, and metabolism. Pay attention to how food makes you feel and perform, and adjust accordingly.

Meal	Foods to Include
Breakfast	Oatmeal with berries and a glass of milk
Mid-Morning Snack	Apple and a handful of almonds
Lunch	Grilled chicken wrap with salad and quinoa
Afternoon Snack	Yogurt with honey and banana
Dinner	Baked salmon, sweet potato, steamed broccoli