Game day
What to eat before the game
Two taps, no account. Set the age and what time they play, and this works backwards from kickoff.
- 7am
The real meal, about three hours before
Carbohydrate they like, some protein, not much fat and nothing very fibrous. Fat and fibre are fine food and slow to digest, which is the one thing you do not want this morning.
- 9am
A small top-up, about an hour before
Something small and mostly carbohydrate. A banana, a slice of toast with honey, a handful of dried fruit. If they are not hungry, skip it rather than push it.
- 10am
Water through the morning, not all at once
About 88 oz across the whole day for a 10-11 year old on a match day, sipped steadily. A full bottle in the ten minutes before kickoff gives them a sloshing stomach and no more hydration than sipping would have.
If this was useful
The planner does the same thing for a whole week, including the shopping. It is free and it does not need an account either.