In this article
- Part 1
- Part 2
- Part 3
Why it matters
Match-day nutrition should feel familiar. This is not the day to test a new food or complicated routine.
Make it practical
A balanced meal two to three hours before kick-off can include easy carbohydrates, lean protein and plenty of water.
The coaching detail
After the match, aim to refuel and rehydrate within an hour. Simple home-cooked food is often the best recovery plan.