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No matter the start time, top up your energy stores with a high-carb snack about an hour before you play. This might be a couple of granola bars, a whole wheat bagel or toast with peanut butter, or even several ounces of whole grain pretzels. Once the game starts and your body starts to tap into those stored energy reserves, be sure to keep those topped up. Eating an orange at halftime is a good source of energy, as is a snack like nuts. After the game, it is important to nourish the body to replenish all the energy used during the match and also to help your muscles recover from the intense workout they just endured. Post game is the time for a protein boost. Protein prevents muscle deterioration, actually helping to rebuild muscle tissue.

“Every single sport as a young kid is going to help you because it’s going to develop your synchronization of the movement of your body. That’s always going to help you if you want to be a footballer or any kind of sportsman.”

– Héctor Bellerín, Spanish national team fullback

Amino acids are useful in preventing muscle soreness. You will want to eat between ten and twenty grams (0.4–0.7 ounce) of protein after a game. For a morning or afternoon game, this can be accomplished by eating a hearty lunch or dinner soon after playing. Following a night game, a supplement such as a protein shake is a convenient way to quickly get that protein boost.

“When you go to do a free kick, your run-up can’t be too straight to the ball because you won’t be able to rotate your body and get that movement and whip on the ball.”

That post-game meal or protein shake should ideally contain some carbs as well to refill your energy tank. If you came on as a second-half substitute and therefore did not play the full game, aim for eating about one- half gram (0.02 ounce) of carbohydrates for

— Alex Oxalde-Chamberlain, Arsenal winger 9