Matchday Fuel: 10 Tips to Maximise Energy on Game Day

CREATED BY: The Non-League Network

Introduction

Matchday performance starts in the kitchen. Non-league players often juggle jobs, family, and training, which can make nutrition a challenge. But eating smart before, during, and after a match can boost energy, recovery, and focus on the pitch. Here are 10 practical ways to fuel your game effectively.

Videos:

How to eat on a match day - Football nutrition advice

https://www.youtube.com/shorts/hX_qn2xjr0g

How Long Before your Game should you EAT

https://www.youtube.com/shorts/qP0pcP-fjD0

1. Eat a Balanced Meal 2–3 Hours Before Kick-Off

Focus on complex carbs, lean protein, and a little healthy fat.

2. Avoid Heavy or Greasy Foods

They slow digestion and can leave you sluggish.

3. Pre-Match Snack (30–60 mins Before)

Banana, oat bar, or toast with peanut butter are quick energy boosters.

4. Hydrate Early

Drink 500–700ml of water in the 2 hours before kick-off.

5. Include Electrolytes if Needed

Especially in hot conditions or long matches; consider sports drinks or electrolyte tablets.

6. Simple Portable Snacks for Half-Time

Energy gels, dried fruit, or bananas help maintain performance.

7. Don’t Overeat

Too much food can cause cramping and discomfort.

8. Post-Match Recovery Meal

Include carbs, protein, and vegetables to replenish glycogen and repair muscles.

9. Monitor Caffeine Intake

Small amounts can enhance focus and energy, but avoid overdoing it pre-match.

10. Plan Ahead

Pack your kit bag with snacks, water, and recovery fuel to remove last-minute stress.

Final Tip: Proper nutrition doesn’t have to be complicated — consistent small choices lead to better performance and recovery.