Meals on the day of practice and game

Nutrition on training or match day

Food and drink affect three things: a child’s energy and focus, mood and motivation, and recovery after effort. This is not about a “perfect diet” — just simple habits.

Water

Timing

Recovery

1) Water comes first

Children often feel thirst later than fatigue. So it’s better to drink small amounts in advance.

Before training/match: 2–3 sips every 20–30 minutes
10–15 minutes before start: a few sips
After: water + (optional) a light snack

Soft drinks and energy drinks are not needed for kids.

2) When to eat before training

Best: 2–3 hours before. A normal, regular meal.

Carbs: grains / pasta / potatoes
Protein: fish / chicken / eggs (not deep-fried)
Vegetables + water

If there’s little time (60–90 minutes before): smaller and lighter.

banana
sandwich with cheese / turkey
yogurt/kefir + cookies/crackers or crispbread
fruit + a small handful of nuts (if the child tolerates them well)

30 minutes before start: no heavy food. If hungry — only a tiny snack (banana / a few sips of yogurt).

3) What to eat on match day

The goal is to start the game not hungry, but also not feeling heavy.

3–4 hours before the match (if possible): filling but simple meal.

pasta / rice / potatoes
chicken / fish / eggs
vegetables + water

60–90 minutes before the match: light snack.

banana / apple
yogurt
toast / sandwich
dried fruit (a small amount)

Better to avoid: fast food, greasy and spicy meals, very sugary desserts (energy spike + crash), and “new” foods on match day.

4) What to pack (simple kit)

Player’s mini-pack:

water (ideally 1 bottle per child)
banana / apple
simple sandwich
yogurt/kefir (if you can keep it cool)
crackers / crispbread

If it’s a long trip, add a second water bottle and something more filling (rice/pasta in a box, a bigger sandwich).

5) After training/match: recovery

Two priorities after effort: water and a meal within 1–2 hours.

soup + bread
rice/pasta + chicken/fish
omelet + vegetables
cottage cheese/yogurt + fruit

If the child doesn’t want to eat immediately — that’s okay. The main thing is a proper meal at home.

6) Common parent mistakes

“He didn’t eat — he’ll run on the field anyway”+

On an empty stomach a child gets tired faster, listens worse, and becomes irritated more easily.

“Sweets before the match = energy”+

Sweets can give a short boost, then a sharp crash. Better choices: banana, toast, or yogurt.

“Let him drink when he wants”+

Small sips in advance work better — the child doesn’t forget and dehydration risk is lower.

7) If a child is a “picky eater”

serve small portions, but regularly
choose 2–3 “safe” foods (banana, yogurt, sandwich)
don’t pressure — a habit is better than a conflict
avoid experiments on match day

Summary: the rule of 3

Water — before, during, after
Main meal — 2–3 hours before
Light snack — 60–90 minutes before (if needed)

If you’re unsure — keep it simple: water + banana + sandwich. This is usually a safe option.

Allergies / restrictions: if your child has allergies or medical restrictions, please tell the coach in advance so we can consider it for trips and tournaments.

Contacts

Nikolai Tostsev

55626888

Konstantin Karin

5547241

Mark Orikov

56453834

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