“For a morning kick-off, your pre-match meal should contain food that’s easy to digest. Don’t eat anything that’s deep-fried or full of fat, such as pastries. An omelette, protein porridge or Greek yoghurt with berries and granola is ideal.
More after the break
If you’re playing in the afternoon, have a similar breakfast, then a small meal two to three hours before kick-off. I’d recommend a chicken and hummus wrap, a protein bar or a homemade smoothie. These meals include good carbohydrates for sustained energy, small amounts of healthy fats to improve your concentration and decision-making, and protein to kick-start recovery.
Immediately after the game, have a recovery shake, followed by a solid meal with vegetables and some starchy carbs, such as jerk chicken, rice and peas.
Your evening meal should contain healthy fats to boost recovery. Adding avocado, oily fish or a sprinkling of seeds will really help. Don’t eat anything you haven’t tried before. Game day is not the time to experiment.”
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