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Essential food for a Sunday League star

Here’s the good news: We can help power your 90 minutes on a Sunday morning. Now for the bad news: Set your alarm for an early start because you need to eat three hours before kick-off.

Stop moaning, it will be worth it. Don’t just take it from us. Take it from elite sports nutritionist, Mike Naylor, who works with Southampton.

Eating at the right time can jumpstart your morning, says Naylor. And don’t even think about a fry-up or a McDonald’s breakfast.

Fill your plate with Naylor’s energy packed suggestions and you’ll deliver an all-action performance.

Mike Naylor was speaking at the Science + Football Conference. This year's conference is on Sunday, April 12 at St George's Park. For more information visit

For more nutrition tips see:
Make the ultimate post-match kebab
Get the most from your roast
Win or lose, beat the booze
“I’ll have a full English and three points please”
"Make mine a half, Jeff..."