Eating Right

Follow these guidelines 48 hours before a game (although the rest of the week is equally important):

• Eat only white meat, i.e. chicken and fish. Avoid red meat like beef. :(
• Eat plenty of carbohydrates, e.g. rice, pasta, and potatoes, as they are quickly stored in the body as energy fuel. Note that your energy for the game comes from the food you consume the day before.
• Refrain from eating anything sweet, e.g. fizzy drinks, sweets, chocolate, chips, biscuits, cakes. :(
• Avoid coffee and tea! (sigh...)
• Drink plenty of water and fruit juices.

TIP: You should include more starchy foods in your diet as these provide energy but with less fat. They also provide other important nutrients for young people. Carbohydrates are the best source of energy for football. Remember, however, that starchy carbohydrates take longer to digest than sugary carbohydrates.

Sleep (!)

Get plenty of sleep, especially the night before the game. Ideally, 10-12 hours of sleep. (Let's aim for 8.) Sleep does not include watching TV or listening to music. 'Lights out' at 2200 the night before the game. (Not kidding.)

Game Day

Food should be taken at least 3 hours before kick-off (yes, can't be helped if kick-off is at 0800). Drink plenty of water and make sure you stay away from energy drinks before the game.