I have included a few of the ideas from my recent nutritional leaflet and presentation. I am by no means a sports nutritionist and there are much more qualified people out there, but hopefully it will give you a few ideas that can help you and your team. There is a bit of detail in it with quantified intakes but you can simplify it with younger age groups, e.g. instead of saying drinking a certain amount let them know how many glasses or bottles of water that is.

Eating & Drinking: Before, During & After.
Eating and drinking well improves performance, recovery, reduces fatigue and chance of injury while also controlling weight and body composition. Having knowledge in this area can also help with health and quality of everyday life.


  • Eat a high carbohydrate (>1g/kg body weight, moderate protein, low fibre and low fat meal) 3-5 hours before playing.
  • Drink 400-600ml water two hours before.
  • Be wary of eating high glycemic foods in hour before.
  • Experiment with feeding strategies to see what works for you.


  • Drink 150-250ml every 15-20mins.
  • Cool fluids can improve performance in heat.
  • Consuming fast release carbohydrates during can be useful.
  • Drinking too much can be dangerous: drink no more than 800ml-1 litre an hour.


  • Focus on carbohydrate & fluid.
  • Drink at least 500ml.
  • Carbohydrate snack immediately (in changing rooms/on way home).
  • Followed by high carbohydrate meal ASAP including protein foods (1-2 hour window).
  • Monitor of urine- rehydrate until pale yellow straw colour

Daily intakes

  • Carbohydrate: 6-10g/kg body weight which differ depending on the intensity, environmental conditions, type and duration of exercise. g. 90kg athlete needs 540-900g per day.
  • Protein: 0.8-1.2g/kg body weight depending on activity levels. E.g. 80kg 80×0.4=64g protein per day.
  • Fluid: multiply weight by 35ml/kg/day. E.g. 80.5kg person will need 2.8L each day but this may differ depending on sweat rates caused by exercise and the environment.
  • Fruit & Veg: 5 or more portions per day (1 portion is 80-100g)
  • Need to ensure you’re hitting these targets in breakfast/lunch/dinner in days leading up to games/matches to ensure your body is fueled to perform.

*unsaturated fat; also include calcium & iron in meals each day

I have gathered this information from various lectures, books and journals that I came across in my metabolism and sport nutrition modules during my sport science degree. If you find any of this useful and would like to know more please let me know. I can share further information from my presentation including food ideas and a more detailed break down on the importance of the different food groups and hydration.

Thanks for taking the time to read this.


Originally posted: 2nd November 2015.