In short: Youth players don't need special food, but regular, balanced meals: the last main meal about 2 to 3 hours before training and, if needed, a small snack 30 to 60 minutes beforehand. The most important drink is water, and supplements are normally unnecessary for children – our rule is food first.
As the parent of a young footballer, you know the drill: training at 5.30 pm, school until 4 pm, the trip to the pitch in between – and at some point the question of what your child should actually eat. At 360Football, we have been training youth players at 16 locations since 2017 and have worked with more than 1,000 players. This guide shows you what really works in everyday life – from the youngest age groups all the way up to U19.
What youth players really need
Children and teenagers who play football several times a week need, above all, enough energy. They are growing and training at the same time – so being hungry is normal and a good sign. Counting calories or dieting has no place in youth football.
As a rule of thumb, three main meals and one or two snacks (mid-morning and afternoon) work well. A good plate contains:
- Carbohydrates for energy: bread, pasta, rice, potatoes, polenta, oats
- Protein: milk, yoghurt, quark, cheese, eggs, meat, fish, lentils, chickpeas or tofu
- Vegetables and fruit – as colourful as possible and with every meal
- Some fat: rapeseed oil, olive oil, nuts, butter
Protein contributes to the maintenance of muscle mass. Children usually cover their needs easily through normal meals, though – no protein powder required. Breakfast is often underestimated: going to school without it means starting the day on an empty tank. A Bircher muesli, bread and butter with jam and a glass of milk, or a yoghurt with oats and fruit is all it takes.
What should children eat before football training?
Timing is key. The last main meal should be about 2 to 3 hours before training. Good choices are dishes that fill you up without sitting heavily in the stomach: pasta with tomato sauce, rice with vegetables and chicken, or boiled potatoes with quark. Very fatty foods such as chips or breaded meat aren't ideal right before training because they take a long time to digest.
If lunch was a long time ago, a small snack 30 to 60 minutes before training helps: a banana, an apple, a slice of bread with jam, a fruit yoghurt or a few dried fruits. Small means small – a handful, not a second afternoon snack.
A school day with training at 6 pm could look like this: lunch at 12.15 pm, afternoon snack at 4 pm (bread with cheese and an apple), a banana at 5.15 pm on the way to the pitch, dinner after training. If your child isn't hungry before training, a fruit yoghurt or a glass of milk is often easier than solid food.
Snacks before training: ideas for the school day
In youth football, the mid-morning and afternoon snacks are no side issue. With training in the late afternoon, the afternoon snack is often the most important meal before the session. Tried and tested options:
- wholemeal bread with cheese or cottage cheese, plus a piece of fruit
- rice cakes or crispbread with a little cream cheese
- yoghurt or quark with fruit and oats
- carrot, cucumber or pepper sticks with a bread roll
- banana bread or cereal bars with little sugar
- a handful of nuts (if allowed at school) and dried fruit
A croissant or a chocolate bar now and then is no big deal. As the daily snack before training, though, they're not enough. A handy trick: let your child help pack the snack box. What they've chosen themselves is more likely to get eaten.
Drinking in youth football
The Swiss Society for Nutrition (SSN) recommends that children aged 6 to 12 drink around one litre a day, ideally unsweetened – tap water, mineral water or unsweetened tea. Training and matches add to that, especially in warm weather.
Give your child their own water bottle with their name on it. A glass of water before training, a few sips at every break during training, and finish the bottle afterwards. Drinking during training can be practised – players who are used to it will drink during matches too. A simple check: pale urine is a good sign, dark urine shows they should drink more.
For a normal 60- to 90-minute training session, water is enough. Sports drinks are generally unnecessary for children and contain a lot of sugar. Energy drinks contain caffeine and don't belong in a youth player's kit bag.
After training and on matchday
After training, drinking comes first. If dinner is still a while away, a glass of milk or chocolate milk with a banana is an easy way to bridge the gap: fluids, carbohydrates and protein in one. A proper meal should follow within one to two hours, for example spaghetti Bolognese with salad, risotto with chicken and vegetables, baked potatoes with quark and egg, or a lentil curry with rice.
On matchday, the same principle applies as before training. For a 10 am kick-off, your child has breakfast at around 7.30 am; for an afternoon game, lunch two to three hours beforehand. At tournaments with several games, small snacks between matches help: bananas, bread, rice cakes, dried fruit and plenty of water. You'll find more details in our article What to eat before a football match?.
“You often can't see it in a single training session. But in the medium and long term, nutrition makes a big difference: more energy, more concentration, better recovery. Studies even show a link between good nutrition and concentration at school. If you're on an intensive programme with lots of sessions, a recovery shake after training can be handy – and from 16, the occasional Pregame before a hard session too, as long as it's not too late in the evening. But the foundation is always a balanced diet. And if you eat badly over the long term, sooner or later you'll notice it on the pitch too.”
– Nic Keller, Co-Founder 360Football
Do children need supplements in football?
As a rule, no. A varied diet covers children's needs – which is why our rule is clear: food first. Under 16, we don't recommend creatine or caffeine boosters. Our pre-workout Pregame360 contains caffeine and is intended for players aged 16 and over.
From around 16, for ambitious players with several sessions a week, individual products can be a useful building block – for example Creatine360, but only once sleep, nutrition, hydration and regular training are already in place. When that's the case is explained in Creatine for teenagers: when does it make sense?. For children, a chocolate milk with a banana after training does the same job as a recovery drink.
If you suspect a deficiency, for example because your child is often tired, don't just give supplements on a hunch. Have it checked by your paediatrician and, if needed, get advice from a sports nutritionist. You'll find an overview of what supplements can and can't do in Supplements for footballers: useful or not?, and the basics with sample meals in the Football Nutrition Guide.
Frequently asked questions
What should my child eat before football training?
A main meal about 2 to 3 hours beforehand, for example pasta, rice or potatoes with vegetables and some protein. If that was a long time ago, a small snack such as a banana or a fruit yoghurt 30 to 60 minutes before helps.
How much should a child drink when playing football?
In everyday life, around one litre of fluids a day for 6- to 12-year-olds, and more on training and match days. In practice: a glass of water before training, a few sips at every break and finish the bottle afterwards.
Are sports drinks useful for children?
Not for normal training sessions. Water is enough, and sports drinks contain a lot of sugar. Energy drinks with caffeine are off-limits for youth players.
From what age do supplements make sense in football?
For children, they are normally unnecessary. We recommend individual products such as creatine or caffeinated boosters from around 16 at the earliest – and only if the basics of sleep, food, fluids and training are right.
What if my child isn't hungry before training?
Go for liquid or soft snacks such as fruit yoghurt, milk or a ripe banana. Also make sure the afternoon snack isn't skipped, and plan a proper meal after training.
Personal nutrition coaching for footballers
Would you like to know whether your child's diet matches their training load? 360Football offers personal nutrition coaching for footballers with an initial consultation, a 7- to 10-day food diary and personal feedback.