top of page

Matchday Fuel: What to Eat Before, During & After a Game

CREATED BY: CREATED BY: The Non-League Network


Getting your matchday nutrition right can be the difference between lasting 90 minutes strong or fading when it matters most. Here’s a simple guide to fuel your body at the right times.


1. Night Before the Game

  • Eat a carb-based dinner (pasta, rice, potatoes) with lean protein (chicken, fish).

  • Keep it clean—avoid heavy, greasy food.

  • Stay hydrated with steady water intake.


2. Matchday Breakfast (3–4 hrs before kick-off)

  • Mix of carbs + protein, easy to digest.

  • Examples: oats with banana & yoghurt, or eggs on toast with fruit.


3. Pre-Match Top-Up (1–2 hrs before)

  • Small, light carb snack to top up energy.

  • Examples: banana, cereal bar, jam on toast.

  • Sip water but don’t overdo it.


4. During the Game

  • Drink water or electrolytes at half-time.

  • Quick carb boost if needed (jelly babies, sports gel, orange slices).


5. Post-Match Recovery (within 30–60 mins)

  • Refill energy + repair muscles with carbs + protein.

  • Examples: chicken & rice, tuna pasta, or a shake with fruit.

  • Rehydrate—add electrolytes if you’ve sweated a lot.


6. Evening Meal

  • Balanced meal with carbs, protein, and veg.

  • Example: salmon, potatoes, mixed veg.

  • Skip the heavy takeaway or booze if you want faster recovery.


Final Tip:

Fuel your body like part of your match prep. Eat smart and you’ll have more energy, sharper reactions, and quicker recovery—so you can perform from the first whistle to the last.


bottom of page