Big Bear’s
4–2–1 Football Fueling Guide

4 Hours Before: A Full Meal

Think: Porridge, pasta, rice, potatoes, lean meat or fish and vegetables.

Four hours before training or a match is the time for a proper balanced meal. It should be high in carbohydrates, include protein and veg. Carbs give young players the energy they need to run, move, and think quickly on the pitch but their bodies need time to store it as energy, which is why eating early is key.

Avoid heavy or greasy foods that might slow digestion or make them feel tired once they start playing.

2 Hours Before: A Light Snack

Think: A banana or apple, a cereal or oat bar, or a slice of toast with jam or honey.

As game time approaches, most of your child’s main meal will have been digested, so this is the perfect moment to top up their energy levels. A light, carb-based snack helps maintain steady blood sugar and ensures they’ve got enough fuel for the session ahead. Stick to simple, easy-to-digest options that won’t sit heavily. The goal is for them to feel comfortably fuelled, not full.

1 Hour Before: A Sports Drink

Think: Water, coconut water, or natural electrolyte drink.

In the final hour before playing, it’s all about keeping hydration and energy levels steady. Instead of sugary sports drinks, try a homemade electrolyte drink or coconut water to give a natural boost before kick-off. These help replace what your child will lose through sweat and keep muscles working efficiently. If training is shorter or less intense, water and a small fruit snack are more than enough.

Try this simple homemade option:
Mix 200ml fruit juice, 800ml water, and a small pinch of salt.