Fuel to Play

What to Eat Before Football Training

At Jumbo Giants FC, we teach players that great sessions start before they step on the pitch—at the table and with a water bottle. Here’s a simple, science-backed guide (youth-friendly, parent-approved) to pre-training fueling.

When to eat

• Main meal: 3–4 hours before training: a carb-rich, low-fat, moderate-protein meal. Aim for roughly 1–3 g of carbohydrate per kg body weight in this window (e.g., ~40–120 g for a 40 kg player). This helps top up muscle glycogen for high-intensity work. British Journal of Sports MedicineOlympic.org

• Top-up snack: 30–60 minutes before: a light, easy-to-digest carb snack if hungry (banana, toast with honey, yogurt, or a small smoothie). Avoid heavy, greasy, very high-fiber, or spicy foods right before training. British Heart Foundation

What the plate should look like (examples)

• 3–4 hrs out: rice or pasta + grilled chicken/fish + veg; potatoes + eggs + fruit; whole-grain sandwich + yogurt + fruit. (Base meals around starchy carbs and include some lean protein.) nhs.uk

• 30–60 mins out: banana, low-fat yogurt, toast with jam, handful of dried fruit, small carton of chocolate milk. (Keep portions small so it sits well.)

Hydration: start early, keep it steady

• 1–2 hrs before: drink ~600 ml (2½ cups) water.

• 15–30 mins before: sip another 350 ml (1½ cups).

• During long/hot sessions (>60 mins or high heat), a sports drink (6–8% carbs + electrolytes) can help maintain energy and replace sodium lost in sweat. US Youth SoccerPubMed

Youth-specific notes

• Kids overheat faster and sweat less efficiently; regular sipping matters more than “drinking when thirsty.” Parents: pack water (and, for longer sessions, a sports drink) and remind frequent breaks. US Youth Soccer

Quick do’s & don’ts

• Do: plan meals so there’s digestion time; prioritize carbs (fuel) + some protein (satiety/repair). British Journal of Sports Medicine

• Don’t: try new foods right before training; go in dehydrated; rely on high-fat, high-fiber meals close to kickoff. lagalaxy