Player wellness

Fuel the work. Recover for the next one.

Build repeatable habits around nutrition, hydration, sleep, fitness, and recovery that support healthy long-term development.

The big idea

What you need to know.

Young players need enough total food and fluid to support growth, school, training, recovery, and daily life. Extreme diets and supplement shortcuts are not a development plan.

Match-day food should be familiar, balanced, and timed so the player feels energized rather than heavy or hungry.

Pain, unusual fatigue, dizziness, illness, or persistent soreness should be communicated early. Qualified medical and nutrition professionals should guide individual concerns.

Tips and tricks

Make it work in the real world.

Drink before thirst

Use regular hydration through the day and arrive at training already hydrated.

Keep meals balanced

Combine carbohydrates, protein, fruit or vegetables, and healthy fats across the day.

Practice match-day food

Test meals and snacks during training weeks, never introduce a risky new option before competition.

Recover soon

After activity, begin with fluids and a carbohydrate-plus-protein snack or meal.

Protect sleep

Create a consistent bedtime, reduce late screens, and prepare equipment earlier.

Monitor the load

Balance team sessions, individual work, school, games, growth, soreness, and recovery.

Practical activities

Ideas you can use today.

Hydration check

Purpose: Build awareness of daily fluid habits.

Set up: Track morning, school, pre-training, during-training, and post-training drinking for three days.

Record what and when you drink.
Notice long gaps.
Add a reusable bottle routine.
Review urine color as a general hydration clue.

Build a performance plate

Purpose: Learn a simple balanced-meal structure.

Set up: Use a plate or paper drawing.

Add a carbohydrate source for energy.
Add a protein source for growth and repair.
Add colorful produce.
Add fluid and adjust portions for the day’s demands.

Ten-minute recovery routine

Purpose: Begin physical and mental recovery after training.

Set up: Quiet space, water, and a normal snack or meal available.

Walk and breathe for two minutes.
Complete gentle mobility for three minutes.
Rehydrate and refuel.
Record soreness and one training takeaway.

Action plan

Create a healthier training week

1
Mark training, game, school, and travel demands.
2
Plan meals and portable snacks around the schedule.
3
Carry water and set refill points.
4
Protect a consistent sleep window.
5
Include at least one lower-load recovery day.
6
Communicate fatigue, pain, or illness early.

Your next step

Ready to develop with purpose?

Tell us who you are and what you want to improve.

Contact Coach Aldin →