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Fuelling Success: The Crucial Role of Diet for Young Footballers

Updated: Oct 3, 2023




Football is a game of skill, strategy, and stamina. To excel on the pitch, young footballers must not only master their technical skills but also prioritise their physical and mental well-being. One often-overlooked aspect of this equation is the role of a healthy diet. In this article, we'll explore the importance of a balanced diet for young footballers and how specific foods can enhance their game and mental sharpness, with insights from Tekky Sessions coaches Lance and JF.


The Foundation of Success


Coaches Lance and JF, renowned for their expertise in football development, emphasise the significance of nutrition as a fundamental pillar of a player's success. According to Coach Lance, "A healthy diet is like the fuel for a car. It powers you through the game, helps you recover faster, and keeps your mind sharp."


Here are some key dietary principles that young footballers should prioritise:

  1. Balanced Nutrition: A diet rich in carbohydrates, proteins, healthy fats, vitamins, and minerals is essential for overall health and performance.

  2. Hydration: Staying well-hydrated is crucial, as dehydration can lead to decreased stamina and concentration.

  3. Pre-match and Post-match Meals: Coaches Lance and JF recommend a balanced meal a few hours before the game to provide sustained energy. After the match, a combination of carbohydrates and proteins aids in recovery.


Foods to Elevate Your Game


Certain foods can directly impact a young footballer's performance:

  1. Complex Carbohydrates: Foods like whole grains, oats, and sweet potatoes provide long-lasting energy, essential for football matches.

  2. Lean Proteins: Chicken, fish, lean beef, and plant-based sources like beans and tofu are excellent for muscle repair and growth.

  3. Healthy Fats: Avocado, nuts, and olive oil can improve brain function and keep players mentally sharp during games.

  4. Hydration: Water is vital, but during intense physical activity, sports drinks or coconut water can help replace lost electrolytes.

  5. Fresh Fruits and Vegetables: These provide essential vitamins and minerals to support the immune system and overall health.


Mental Clarity and Focus


Coach JF highlights the importance of mental sharpness in football, stating, "Football is as much a mental game as it is physical. Your decision-making, focus, and tactical understanding can make or break your performance."


Certain foods can enhance mental acuity:

  1. Omega-3 Fatty Acids: Found in fatty fish like salmon, walnuts, and flaxseeds, these fats are linked to improved cognitive function.

  2. Antioxidant-Rich Foods: Berries, dark chocolate, and green tea contain antioxidants that can help protect brain cells.

  3. Iron-Rich Foods: Lean red meat, spinach, and beans provide the iron necessary for oxygen transport to the brain.

  4. Hydration: Dehydration can lead to decreased concentration and focus, so staying well-hydrated is vital.


A healthy diet is not just about physical health; it's about optimising a young footballer's potential on and off the field. Coaches Lance and JF of Tekky Sessions stress the importance of balanced nutrition, emphasising its role in improving stamina, aiding recovery, and enhancing mental clarity.


Young footballers who fuel their bodies with the right foods give themselves a competitive edge. By incorporating complex carbohydrates, lean proteins, healthy fats, and hydrating properly, they can excel in their performance. Moreover, foods rich in omega-3s, antioxidants, and iron can help keep their minds sharp and focused during the most critical moments of the game.


In the pursuit of football greatness, a healthy diet isn't an option; it's a necessity. It's the difference between being a good player and becoming a great one. So, young footballers, remember that what you put on your plate can impact what you achieve on the pitch. Eat smart, play smarter, and watch your game reach new heights.






Steve Halls Consultant for Tekky Sessions NexxtGen Football www.nexxtgen.pro/football/stevehalls

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