Fuel Your Game

Professional nutrition strategies broken down by matchday demands. Eat the right food at the right time.

⚡ Pre-Match Fuel
Goal: Provide readily available carbohydrates with moderate protein and lower fat/fibre to fuel performance without digestive discomfort. These meals top up glycogen stores.
Honey & Garlic Chicken Wrap
Wraps provide a light carb base that digests easily before kickoff.
Mediterranean Rice Salad
Rice is the gold standard for digestible pre-match carbohydrates.
Satay Chicken Rice Bowl
Provides slow-releasing energy to sustain you through 90 minutes.
Fajita Ground Beef Flatbread
Flatbreads offer carbs paired with lean protein for muscle support.
Creamy Tuscan Chicken Pasta
Penne pasta is ideal for maximizing glycogen loading (moderate protein).
Moroccan Chicken Couscous
Couscous is a rapid-absorbing carb source for quick energy.
Protein Overnight Oats
Oats provide excellent slow-release energy for early kickoffs.
🔋 Post-Match Refuel
Goal: Replenish glycogen and kick-start recovery with both carbs and protein immediately after exercise. Ideally consumed within 60 minutes of the final whistle.
Hickory BBQ Pulled Brisket & Macaroni
High carb (Mac) + High Protein (Beef) = The ultimate recovery combo.
Jerk Chicken Rice & Peas
Classic balance of rice (carbs) and chicken (repair) for restoration.
Stewed Beef Stifado & Couscous
Beef provides iron and protein, couscous refills energy stores fast.
Harissa & Lemon Salmon (Keto)
Ideal for lighter recovery or players managing weight after moderate sessions.
🛌 Extended Recovery (2-24hrs)
Goal: Support extended muscle repair. Emphasise higher protein and complex carbohydrates to reduce inflammation and prepare for the next session.
Satay Tofu Rice Bowl
Excellent plant-based protein source paired with clean carbs.
Roasted Butternut & Feta Salad
A nutrient-dense profile rich in vitamins to lower inflammation.
Sweet Potato Falafel Couscous
Complex carbs from sweet potato provide sustained nutrient delivery.
Protein Pancakes & Berries
A tasty protein boost + antioxidants from berries to aid repair.
3 Cheese & Chive Omelette
High bioavailability protein (Eggs) is the gold standard for muscle repair.
⚽ Training Days
Goal: Balanced macro intake (carbs, protein, healthy fats, veggies) to fuel adaptations over the week.
Honey & Garlic Chicken Wrap (Keto Slaw)
Great for lighter training days where carb loading isn't required.
Stewed Beef Stifado (Keto)
Focuses on healthy fats and protein for metabolic flexibility.
Harissa Salmon & Cauliflower Rice
Omega-3 rich fats from Salmon support joint health and cognitive function.
Vegetarian Butternut Couscous
Diverse macro sources to ensure full micronutrient coverage.
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