Pre-Trial Planning Advice
Simple, practical guidance on what to eat, when to eat, and how to recover
Prepare your body. Sharpen your performance.
Simple, practical guidance on what to eat, when to eat, and how to recover so you can show up ready on trial day.
Meal Planning for Football Trials
It’s crucial to organise your meals according to the time of your trial. To maintain energy levels and guarantee healthy digestion, eat appropriate foods leading up to the trial day and before your trial starts. Be careful with the quantities, and don’t overdo it.
- Avoid foods which are high in fat, fibre or spice to help with digestion.
- We recommend meals being rich in Carbohydrates and containing a moderate amount of Protein leading up to and on the day of the event.
- Keep yourself properly hydrated and do not neglect proper hydration before the event.
- During water breaks, choose fruits, protein bars or gels rich in carbohydrates to provide an energy boost.
Optimal timing: eat 2/3 hours before and a snack 1 hour before where possible.
Pre-Trial Rest & Recovery
To maximise your performance at football trials it is crucial to prioritise sleep and rest as an essential part of your training regimen, not just a passive activity. This preparation should begin a few days to a week before the trial to establish a consistent routine.
During deep sleep the body releases growth hormone which is vital for muscle recovery and cell regeneration.
The nervous system resets, improving coordination, concentration, and decision-making.
Aim for at least 7 to 9 hours of sleep per night to allow your muscles to rebuild and your mind to regenerate. This is especially important the night before your football trial.