Team sports combine sprints, jumps, tackles and endurance. Carbohydrate and protein both play key roles.

Training days

Most team-sport athletes need around 5–7g of carbohydrate per kg of body weight on heavy training days, and around 1.6g of protein per kg spread across the day.

The day before a match

Increase carbohydrates with familiar foods — pasta, rice, potatoes, bread — and keep hydrated.

Pre-match meal (3–4 hours before)

• Chicken pasta with tomato sauce.
• Rice with lean meat and vegetables.
• Porridge with fruit and honey for morning matches.

Keep fat and fibre moderate to avoid an uncomfortable stomach.

Half-time

Water or a sports drink, and something quick like orange segments, a banana or jelly sweets if you need a boost.

Recovery

Within a couple of hours, eat a meal with carbohydrates and protein. Chocolate milk is a convenient option straight after.

Young athletes

Growing players need enough total energy for growth as well as sport. Regular meals and snacks matter more than supplements, which are not recommended for under-18s.