Whilst the energy demands in amateur football may not be quite as great as in the professional game, a sensible approach to match day nutrition will help to maximise your potential on the pitch, and aid your post match recovery.

The infographic shows a selection of meals and snacks providing a range of food options for all tastes and to suit early and late kick-offs. Ideally, players should eat within 30 minutes of exercise, and within 2 hours. Packing a snack to eat immediately post game, especially for away fixtures, will speed up recovery.

Here's a couple of examples - more examples are shown on the infographic.

Dinner (post-match):
After the match your attention needs to turn to recovery. To make sure you get the most out of the game you need to introduce some protein into your meal, fish or chicken with pasta are good options. Your body and in particular your joints come under particular stress over 90 minutes as you are continuously on the move and changing direction. The omega 3 fatty acid EPA has an anti-inflammatory effect which can help.

Match Day Tips
1. Pre-match focus on slow release carbs to top up your glycogen stores
2. Ensure you eat 2-3 hours before kick off
3. Don’t neglect your hydration
4. After the match switch your attention to protein for recovery