Eat Well, Play Well: grassroots edition

One in four grassroots football coaches don’t consider the food culture at their clubs to be healthy, and a third of coaches say they don’t have the necessary training to provide nutritional advice. That’s why we’re launching our Eat Well, Play Well: grassroots edition initiative. With a little help from M&S ambassadors Jill Scott and Ian Wright, plus our development chef Russell, we’ll be travelling across the country to provide inspiration and ideas on how coaches and clubs can embrace healthy, hearty food. From recipes to fuel your game (or just your family’s day) to expert nutrition tips, get a taste of what’s on offer below.

“Until Arsène Wenger became Arsenal manager in 1996, I had no idea about food or how what I ate affected my performance. He changed everything for us, cutting down on fried food and salt, getting us to eat more protein, and making us take vitamins. That's why this M&S Food campaign is so important, because it's supporting grassroots coaches and clubs to understand how they can help their players feel and play their best by eating the right stuff before and after training and games,” says M&S ambassador Ian Wright.

“Going with M&S Chef Russell to meet coaches, parents, players and club chefs has been so good - and we found out exactly what they needed to know about healthy eating. This isn't about just telling people to eat more vegetables or anything like that, it's about practical help, like giving out M&S vouchers so the club can provide healthy snacks for players, and sharing healthy recipes that are easy to make for lots of people and that kids will actually eat.”

Follow some simple nutrition principles, and you can eat to fuel your game – or whatever your day has in store.

• Pre-game

  Carbs are key – they're the fuel that powers you up for the game ahead.

• Post-game

  Protein is your best friend – it helps muscles recover and keeps you fuller for longer.

• Hydration

  Staying hydrated keeps you at your best, both on and off the pitch.

• Super subs

  Swap out your afternoon sweet treat for something fresher – fruit’s a great pick for a tasty, lighter option.

• Fruit and vegetables: Full of vitamins, minerals, and fibre – aim for at least five per day.

• Wholegrain carbohydrates: Carbs provide energy and fibre. Opt for wholegrain options, such as wholemeal bread and brown rice.

• Protein sources: Important for getting essential amino acids, get your protein from meat, fish, eggs, beans, pulses, nuts, or tofu.

• Dairy: A source of protein and calcium, including milk, yogurt, cheese, or fortified plant-based alternatives.

• Healthy fats: Include a small amount of unsaturated oils and spreads in your diet, like olive oil.

• Batch cook something at the weekend to keep on standby when you need quick, healthy dinners throughout the week.

• Add extra veg, beans or lentils to your go-to recipes to up the fibre and vitamins – browse our best hidden veg recipe ideas for some inspiration.

• Get the family involved in cooking, planning the menu or trying new ingredients to make everyone feel inspired.

• Follow the Eat Well flower. It’s our health seal of approval, found on thousands of products across the Foodhall.

We’re inspiring clubs and teams to get cooking with easy, balanced recipes. Try some of them yourself to fuel your family’s day.