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Referee Nutrition and Hydration
It is as important as a referee to eat well and be hydrated the same as
expected as a player. The referee covers on average 5k a match so they
need to make sure their body it fuelled with the right food and water. This
assists with energy, concentration and performance levels. Below is referee
five point plan for tips.
LGFA Five Point Nutrition & Hydration Plan
Ensure you are well hydrated
Important that
your muscles
are well stocked
before refereeing
Ensure you are not hungry starting
a match
Practise hydration regimes in
training prior to matches
Make sure you
re-hydrate and
refuel your
muscles after
games, ready for
the next match
Five Point Plan
For Nutrition &
Hydration
1
2
3 4
5
Kit Bag Snack Ideas
It is recommended to have a snack within 15 minutes of finishing exercise
to assist with recovery. Below are some ideas of what you could include in
your kit bag:
• Biscuits e.g. digestive, fig rolls, jaffa cakes
• Fruit juices, squash, sports drinks
• Sweets e.g. jelly babies, fruit gums, pastilles
• Sandwiches, rolls, pitta bread
• Fruit e.g. apples, bananas
• Fruit loaf, scones, muffins
• Dried fruit e.g. currants, apricots
• Cereal bars, fruit yogurts, milkshakes
