Meal Planning: Fuelling Training Load Without Burning Out

CREATED BY: The Non-League Network

Introduction

Pre-season is tough. Back-to-back training sessions, strength work, and running drills can leave you feeling drained. 

How you fuel your body during this phase determines how well you recover, how much energy you have, and how effectively your body adapts. 

Smart meal planning ensures you train hard without burning out - and keeps you match-ready when the season begins.

Videos:

Soccer Player Nutrition Simplified

https://www.youtube.com/shorts/yINV42v03EM

How To Meal Prep With PRO FOOTBALLER

https://www.youtube.com/watch?v=a1noGYK3oAo

1. Carbs + Protein = Every Meal

• Carbs = fuel.

• Protein = repair.

• Example: chicken, rice, veg.

2. Breakfast Fuels the Day

• Oats, eggs, wholegrain toast + fruit.

• Stops energy crashes in morning sessions.

3. Smart Snacks

• Nuts, yoghurt, fruit, or wholegrain sandwich.

• Keeps energy steady between sessions.

4. Hydration Counts Too

• Sip water all day.

• Add electrolytes if it’s hot or training is long.

5. Before Training

• Eat 1–2 hours before.

• Easy carbs + lean protein.

• Avoid heavy fats.

6. After Training

• Refuel within 30–60 mins.

• Carbs + protein.

• Example: pasta with lean meat + veg.

7. Batch Cook = Win

• Cook rice, chicken, veg in bulk.

• Saves time + keeps you consistent.

8. Limit Empty Calories

• Alcohol, fizzy drinks, junk = drains recovery.

• Save treats for rest days.

9. Adjust to Training Load

• Hard day = more carbs.

• Light day = smaller meals.

10. Make It Routine

• Plan meals like training.

• Consistency = better energy + fewer injuries.

Final Tip:

Your meals are part of your training. Nail fuelling in pre-season and you’ll train harder, recover faster, and step into the season stronger and fitter.