In short: At half-time, drink mainly water, or an electrolyte or isotonic drink in the heat, and take in quickly digestible carbohydrates such as a banana, a few dried fruits or a sports drink. Leave out fatty, high-fibre and high-protein snacks, as well as anything you have never tested, during the break.
A 15-minute break: what is realistic
Half-time lasts 15 minutes, but often you only have a few of them to eat and drink: walking to the dressing room, the coach's talk, the toilet, back out. That's why your half-time fuel has to be simple and ready before the game starts.
The aim of the break is not to fill up, but to refuel for the second half: replace fluid and give your muscles and your head quick energy. Many games are decided in the closing stages, and by then many players' stores are already pretty empty.
The UEFA expert group statement on nutrition in elite football (Collins et al., British Journal of Sports Medicine 2021) recommends around 30 to 60 g of carbohydrates for professionals after the warm-up and again at half-time. In the heat, when drinking is the priority, rather 20 to 50 g. For amateurs this is a good guide, but you don't need to hit it to the gram.
Drinking at half-time: water, isotonic or electrolytes?
- Water is the basis at normal temperatures. Drink in several sips, not half a litre at once, otherwise it will slosh around in your stomach in the second half.
- Isotonic drink: provides fluid and carbohydrates in one. Practical if you can't get a bite down at the break.
- Electrolyte drink: useful in the heat, if you sweat heavily or if you see salt marks on your shirt after the game. It replaces sodium as well as water.
How much you need is very individual. A good test: weigh yourself before and after a game. If you regularly lose a lot of weight, you should drink more before the game and at the break. Ideally you have your own labelled bottle, so you also know how much you have drunk. On hot days a cool bag is worth it: most players prefer cool drinks and therefore drink more.
“I'm not a team coach, but at the break it's actually simple: a few dates or an isotonic drink to get your energy back. The rest is in your head: take a breath, look at the tactics, lift each other up and go full throttle into the second half. But I leave the details to the team coaches.”
– Nic Keller, Co-Founder 360Football
Eating at half-time: what works well
At the break you need carbohydrates that are quickly available and don't burden your stomach. Proven options:
- Banana: whole or half, depending on what your stomach tolerates. A medium banana provides around 25 g of carbohydrates.
- Dried fruit: a small handful of dates, dried apricots or raisins
- Isotonic drink: a couple of decilitres if you prefer drinking to eating
- Fruit gums or dextrose: not healthy in everyday life, but a quick source of energy at the break
- Rice cakes with honey or a small piece of Zopf with jam
A banana plus a couple of decilitres of isotonic drink puts you roughly in the range the UEFA expert group mentions. Try out what works for you, but in training or a friendly, not in the cup final.
What you are better off leaving out at half-time
- Fatty and heavy food: croissants, crisps, sausage or chocolate sit heavily in your stomach.
- Lots of fibre and protein: wholegrain bread, muesli bars with lots of nuts or protein bars digest slowly.
- Dairy products: for many players they weigh on the stomach under exertion.
- Anything new: a gel or drink you have never tried is not something to test in a match.
- Large amounts: neither a litre of water nor a whole sandwich.
- Energy drinks with a lot of caffeine: don't belong at half-time, and certainly not for children and teenagers.
Our supplements are meant for before and after the game, not for the break. Pregame360 contains caffeine, is only suitable from age 16 and is taken before the match. Recover360 is a recovery drink for right after the final whistle. For half-time, water, an electrolyte drink in the heat and simple carbohydrates are enough.
Half-time for youth players: food first
For children and teenagers the rule is "food first". Water, a few orange or apple slices, half a banana or a few dried fruits are completely sufficient. So the classic orange slices at the break make perfect sense: a little fluid, a little sugar and easy to eat. The easiest way is for parents or coaches to take turns organising the half-time snacks, so they are ready at every game.
For youth players, arriving at the game well fed and well hydrated is more important than half-time. What that looks like on match day is covered in The perfect match preparation – match day and What to eat before a football match?
Your half-time plan to take with you
- Before the game: fill your own bottle, and in the heat a second one with an electrolyte drink.
- Pack a banana, dried fruit or fruit gums in your bag.
- In the dressing room: drink first, then eat a few bites while the coach is talking.
- After the game: keep drinking and take in carbohydrates and protein within an hour.
If you get through half-time well, you'll have more energy in the closing stages. If you still often cramp towards the end, read Cramps in football: causes and what you can do. What happens after the final whistle is covered in Recovery after a football match: the first 24 hours.
Frequently asked questions
What should I eat at half-time in football?
Quickly digestible carbohydrates in small amounts: a banana, a few dried fruits, fruit gums or rice cakes with honey. Nothing fatty, nothing heavy and nothing you have never tested.
What is the best drink at half-time?
Water at normal temperatures. In the heat or if you sweat a lot, an electrolyte or isotonic drink that provides salt and carbohydrates as well as fluid.
How much should I drink at half-time?
It is individual and depends on the weather and your sweat rate. Drink in several sips rather than a lot at once. If you weigh yourself before and after the game, you can see whether you generally drink too little.
Do oranges at half-time make sense?
Yes, especially for youth players. Orange slices provide a little fluid and sugar and are easy to eat. For more energy you can add a banana or dried fruit.
Do I need a gel at half-time?
Not necessarily. A gel is a compact source of carbohydrates, but a banana or an isotonic drink does the same job. If you want to use a gel, test it in training first.
Personal nutrition coaching for footballers
Want a match-day plan that suits you, your body and your kick-off times? At 360Football we offer nutrition coaching for footballers with an initial consultation, a 7- to 10-day food diary and personal feedback.