Pack simple, easy to digest, low fibre snacks for the car ride to the game. Think rice cakes, a banana, white toast with jam, pretzels, fruit juice, fruit puree, dates/dried apricot or mango. Nothing fancy. Nothing new. Just easy energy that won’t sit heavy before a game. What will you be trying this weekend? Drop it below 👇

One of the biggest things I see as a sports nutritionist? Underfuelling and sugar fear. Parents pulling back on simple carbs right before training or matches — exactly when their kids need them most. Here’s the principle that changes everything 👇 The closer you get to kickoff, the simpler and sweeter the food should go. Why? Because protein, fat and fibre all slow digestion down. Right before exercise, that’s the opposite of what you want — your child’s muscles need that energy available FAST. So here’s how it should shift: 🕐 2.5-3+ hours before — savoury is fine. Eggs, wholewheat toast, yoghurt, porridge. Plenty of time to digest. ⏱️ 45-60 mins before — go simple and sweet. Low fibre, minimal protein, minimal fat: • White toast with jam or honey • A banana • Rice cakes with honey • A small glass of juice • Low fibre cereal The sugar isn’t the enemy here. Sugar is only the enemy of someone who’s sitting still all day. For an athlete about to sprint, tackle and run for 60-90 minutes? That sugar gets put straight to work. The mistake I see constantly: Parents trying to make the pre-match snack “healthy” by keeping it high fibre and protein heavy. Wholegrain everything, nuts, seeds, protein bars right before kickoff. It feels like the right move. It’s actually working against the body’s timing. Simple rule to remember: Savoury early. Sweet and simple close to go-time. 🍯⚽ Does this match what you’re currently doing, or is this a shift for your house? 👇

This community was built to help football players, parents and coaches better understand how to fuel performance — without nutrition becoming confusing or overwhelming. A few simple things to keep this a great place: ✅ Be respectful ✅ Support each other ✅ No food shaming or fear mongering around food ✅ No spam or self-promotion ✅ Keep discussions football & performance focused Most importantly… The best communities are built when people actually get involved. Ask questions. Share wins. Help each other out. Get involved ⚽

What does your child eat between school and training? Drop it below. Would love to see what’s working for people 👇

Asking because I know it’s not always realistic. What does it actually look like in your house? 👇