Footballers are becoming more and more interested in how their diet affects their performance. It is now recognised that the right diet, combined with proper training and coaching, can significantly improve sports performance.

Breakfast and mid morning snack

Even if it means getting up ten or fifteen minutes earlier in the morning, F.C Spartan players should make a priority of eating a large breakfast - despite the common inclination among young people not to eat in the morning. F.C Spartan players need to develop the habit of eating a reasonable quantity of complex carbohydrates for breakfast. Citrus fruit juice, wholemeal cereal, three to four slices of bread or toast with honey or jam, yoghurt and tea with milk or white coffee would be appropriate. A mid-morning snack of fresh fruit should also be eaten.

Approximately two to three hours before an F.C Spartan is to participate in a game, or indeed in training, you should have them eat a light meal filled with carbohydrates: a bowl of spaghetti, a sandwich with lettuce and a glass of fruit juice, carrot sticks and a piece of cheese, or something else to their taste. It’s always advisable to have them exert themselves on a slightly empty stomach, because they may experience cramping or fatigue otherwise.

During an Event

During a match or training, it is vitally important that an F.C Spartan player remains hydrated. When he or she sweats profusely, water is lost to the atmosphere via evaporation. A lot of vapour is also lost through deep breathing. This is the body’s natural cooling system. It needs to be replenished, just like the cooling elements in your air conditioner. Every twenty to thirty minutes during strenuous exercise, your child should drink six to eight ounces of water.

A sports drink is acceptable sometimes, so long as it has few carbohydrates (under 15-20 grams is best). Even diluted fruit juice (one part water to one part juice) will work well. Keep in mind that dehydration is a very serious problem with footballers - and when they begin to feel thirsty, it may already be too late. Whether or not they are thirsty, you should keep them hydrated with water, juice, or sports drinks.

After an event, it’s a good idea to let your child have something full of carbohydrates to eat - just like the pre-game meal. This will replenish their energy stores and ease their recovery time.

Warning: This article is provided as advice only, and F.C Spartans don’t accept any liability whatsoever. Persons with medical conditions should consult their doctors (physicians) before changing their diet or starting an exercise programme. The advice given here is based on current medical science and recommendations from the Football Association.