Dear Coaches and Parents and Players. 

As part of our commitment to player development both on and off the pitch, we would like to share some key points regarding nutrition. It is vital that our players understand how eating well directly impacts their performance, recovery, and long-term health. Please pass these points on to your players and reinforce them at training and before matches.

Key Points for Players

1. Fueling Before Training & Matches

 • Eat a balanced meal 2–3 hours before activity (chicken, pasta, rice, vegetables, etc.).

 • Include slow-releasing carbohydrates for energy and avoid heavy, greasy foods.

 • Stay hydrated throughout the day – water is best.

      •     1 hour before the game, have a easily digested carbohydrate (fruit juice, fruit, smoothie etc)

2. During Activity

 • Small sips of water at regular breaks.

 • At half time, have an easily digested carbohydrate (eg. oranges and Jaffa cakes). This helps prevent hitting the wall (fatigue). 

3. Recovery After Training & Matches

 • Eat within 30–60 minutes post-training/match.

 • Prioritise protein (chicken, fish, eggs, beans) to repair muscles.

 • Add carbohydrates to restore energy (rice, pasta, bread, fruit).

 • Continue drinking water to rehydrate.

4. Everyday Habits

 • Aim for 3 main meals and 2–3 healthy snacks daily.

      •     The structure of the meal may vary around training ( eg. Increase carbohydrate in training day) 

 • Minimise fast food, sugary drinks, and sweets.

 • Get plenty of fruit, vegetables, whole grains, and lean protein.

Why It Matters

 • Better performance: Players with good nutrition train harder and play stronger.

 • Faster recovery: Proper food and hydration reduce fatigue and injury risk.

 • Long-term growth: Healthy habits now will support both physical and mental development.

Please remind players that discipline off the pitch is just as important as the work they put in on it. Good preparation equals better performance.

Please find attached presentation below for more illustrations of our program. Password :Knockmitten

Kind regards 

Yours in sport 

Cian Mulroy

Sports science, pt and nutritional officer at Knockmitten United fc.