New Tactical IQ Competition live till 1st July 2026.

NUTRITION AND RECOVERY SUPPORT

Simple tools to help players fuel properly, recover better, sleep smarter, and arrive ready to train, compete and perform.

Nutrition Calculator
Meal Builder
Recovery Score
Hydration Checker
Sleep Assessment
Football Fuel

Daily Nutrition Calculator

Enter your bodyweight, age, gender and height if known. Get an estimated target for calories, protein, carbs, fats and water, plus meal ideas for training, game day or recovery.

Important: This tool is for football nutrition education only. It gives a simple estimate based on bodyweight, age, height, gender and training load. It is not medical advice, not a weight-loss plan, and not a personalised diet plan.

Your Daily Fuel Targets

These are estimated targets based on your inputs and day type.

Calories
β€”
estimated kcal / day
Protein
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g/kg
Carbs
β€”
g/kg
Fats
β€”
g/kg
Water
β€”
baseline + activity
Today’s focus Advice will appear here.

Suggested meals

Breakfast

Meal idea appears here.

Target

Lunch

Meal idea appears here.

Target

Snack / Pre-training

Meal idea appears here.

Target

Dinner / Recovery

Meal idea appears here.

Target
Please read: These targets are estimates. Needs can be higher for growing players, heavy training blocks, double sessions, tournaments, hot weather, illness/recovery, or players trying to gain weight. Players with medical conditions, allergies, food intolerances, eating concerns, or specific body composition goals should speak with a parent/guardian and a qualified nutrition professional. Do not use this calculator to severely restrict food intake.
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Football Meal Builder

Build a Meal From What You Have

Select ingredients you like or have available. The builder will choose the best recipe match, tell you what extra ingredients would improve it, and give you clear cooking steps.

Important: You do not need to select everything. The builder will create a strong meal from your best matches and suggest any missing flavour ingredients. Macros are estimates based on typical portions.
Protein source

Choose any protein you have available. Meat, fish, vegetarian and vegan options are included.

Carb base

Choose your main fuel source.

Veg

Choose any veg you have. The recipe will only use what fits.

Flavour, sauce & extras

Choose spices, sauces and extras you have. Missing flavour items will be suggested.

Your meal

Meal summary appears here.

Calories
β€”
Protein
β€”
Carbs
β€”
Fats
β€”

Ingredients

    How to make it

      Football fuel tip Tip appears here.

      Snack ideas

            Cook poultry to 74Β°C / 165Β°F, ground meat to 71Β°C / 160Β°F, and fish to 63Β°C / 145Β°F or until it flakes easily. For allergies, intolerances, medical conditions, eating concerns or specific body composition goals, speak with a parent/guardian and a qualified nutrition professional.
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            Recovery Score

            How Ready Are You Today?

            Answer a few quick questions about yesterday, your sleep and how you feel today. Get a simple recovery score and practical recommendations.

            Important: This is a self-awareness and education tool. It is not medical advice. If you are injured, unwell, in pain, dizzy, or unusually fatigued, speak to a parent/guardian, coach or medical professional.

            Sleep has the biggest impact in this score.

            Harder days usually need more recovery today.

            Soreness is not always bad, but it should influence today’s load.

            Be honest β€” this should reflect how you actually feel.

            Mood can be a useful sign of overall recovery and stress.

            Hydration can affect energy, focus and physical output.

            Result
            0

            Your result

            Your recovery message will appear here.

            Biggest flag
            β€”
            Today’s focus
            β€”
            Training approach
            β€”

            What to do today

              Recovery habits

                If your score is low because of pain, illness, dizziness, injury symptoms, or unusual fatigue, do not push through. Speak to a parent/guardian, coach or medical professional.
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                Hydration Readiness

                Are You Hydrated Enough To Train?

                Answer a few quick questions and get a football-specific hydration score, fluid target, and simple plan for before, during and after training or matches.

                Important: This tool is for education and self-awareness only. It is not medical advice. If you feel dizzy, faint, confused, unwell, or have symptoms of heat illness, stop training and speak to a parent/guardian, coach or medical professional.

                Harder sessions need a bigger hydration plan.

                Choose the closest option.

                Heat and humidity increase sweat losses.

                White marks on kit can suggest salty sweat.

                Pale yellow is usually a good sign.

                This includes water, milk, squash, smoothies and similar fluids.

                Any warning signs?

                Select any that apply. Leave blank if none apply.

                Result
                0

                Your result

                Your hydration message will appear here.

                Today’s target
                β€”
                Estimated total fluids
                Still to aim for
                β€”
                Spread across the day
                During session
                β€”
                Small regular sips
                After session
                β€”
                With food / recovery meal
                Before training / match Before-session guidance appears here.

                What to do now

                  What to drink

                    Avoid chugging huge amounts of water at once. Hydrate steadily. If you feel dizzy, confused, faint, unusually unwell, or have signs of heat illness, stop training and get help.
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                    Sleep Assessment

                    Rate Your Sleep Like A Footballer

                    Answer a few questions about your sleep hours, routine, bedroom setup, screens, food timing and energy. Get a score out of 100 plus practical steps to improve your recovery.

                    Important: This tool is for education and self-awareness only. It is not medical advice. If you regularly cannot sleep, feel very low, snore heavily, wake gasping, or feel exhausted despite sleeping enough, speak to a parent/guardian and a healthcare professional.

                    Younger players generally need more sleep than adults.

                    Choose the closest amount. Sleep duration is the biggest part of the score.

                    Quality matters as well as hours.

                    Later bedtimes can make it harder to get enough sleep, especially before school.

                    Very early starts can make sleep harder for young players.

                    Consistent sleep/wake times help your body clock.

                    Screens can delay wind-down and keep the brain switched on.

                    If it is next to you, you are more likely to check it.

                    Caffeine can affect sleep even if you feel you can β€œhandle it”.

                    Very heavy meals close to bed can make sleep feel worse.

                    A cool, comfortable room usually supports better sleep.

                    Darkness helps signal to the body that it is time to sleep. An eye mask can help if you cannot fully control the room.

                    Noise can fragment sleep even if you do not fully wake up. Ear plugs or white noise can help if your environment is noisy.

                    A routine helps your nervous system switch off.

                    Late sessions can make wind-down more important.

                    Morning light helps anchor your body clock.

                    Result
                    0

                    Your sleep result

                    Your sleep message will appear here.

                    Target range
                    β€”
                    Biggest flag
                    β€”
                    Tonight’s focus
                    β€”

                    Practical improvements

                      Tonight’s simple routine

                        Why good sleep matters for football Sleep supports recovery, energy, attention, decision-making, mood and learning. For footballers, it is one of the easiest performance wins to improve.

                        Good sleep can support

                        • Physical recovery and adaptation from training
                        • Attention, memory and tactical learning
                        • Energy, motivation and mood
                        • Immune function and general health
                        • Better reaction time and decision-making

                        Poor sleep can affect

                        • Heavy legs and lower training quality
                        • Slower reactions and poorer focus
                        • Higher stress, irritability and low mood
                        • Recovery from games, gym and hard sessions
                        • Consistency with school, football and daily habits
                        If sleep problems are regular, severe, or linked with low mood, anxiety, breathing issues, heavy snoring, nightmares, or feeling exhausted despite enough hours, speak with a parent/guardian and a healthcare professional.
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