Ahead of the club's Adobe Women's FA Cup fifth round proper tie this weekend, London City Lionesses first-team performance chef Tiago Pereira highlighted the important role nutrition plays in football.
On the back of the launch of the Make Your Move campaign, Pereira discussed all things matchday meals, player needs and dietary requirements.
Read the full interview below.
How does matchday nutrition differ from training day nutrition?
Matchday nutrition is really about energy and keeping it simple. We increase carbohydrates, keep meals lighter and avoid anything too heavy or high in fibre so players feel fuelled but comfortable. Training days are where we focus more on recovery, body composition and overall health, so there’s a bit more variety. Matchday is more about being sharp and ready to perform, not feeling full.
How do you tailor meals to different player needs?
A midfielder, for example, has completely different needs to a goalkeeper. We’ll usually adjust portions and carb levels depending on position, minutes played and individual goals. Often, it’s the same base meal, just adapted slightly for each player. Small changes make a big difference over a season.
How far in advance do players need to think about fuelling before a game?
It starts earlier than most people think. Good fuelling begins 24-48 hours before kick-off, topping up energy stores with the right carbs and fluids. On the day itself, it’s normally a main meal three to four hours before the game, then a light snack closer to kick-off. It’s more of a build-up than just one pre-match plate of food.
What are some common nutrition misconceptions in football?
Carbs often get a bad reputation, but in football they’re the main source of fuel. Trying to go low carb before a match usually backfires. Another one is relying too much on supplements. They can help, but they’ll never replace consistent, good-quality meals.
How does good nutrition support overall wellbeing beyond physical performance?
There are benefits everywhere, not just on the pitch. Players sleep better, recover quicker, get ill less often and generally feel more energised. When nutrition is right, everything else becomes easier - training, focus and day-to-day wellbeing.
What small nutrition habits can have the biggest impact on everyday wellness and recovery?
The simple habits tend to matter most: staying hydrated, eating soon after training, including protein with every meal and not skipping meals during busy days. Nothing complicated, just consistency. Those basics add up over time.
How does nutrition support injury prevention and long-term player health?
Under-fuelling increases fatigue and that’s often when injuries happen. Making sure players get enough energy, protein and key nutrients helps with muscle repair, bone strength and overall resilience. Over a long season, that support is fundamental.
Is there a specific dish that players particularly love or request regularly?
Salmon, stir-fry noodles, gnocchi and other pasta dishes are always popular which is exactly what players want around training and games. Nothing fancy, just food that works.
What inspired you to work in elite football nutrition?
I’ve always loved football and sport, so I knew I wanted to be involved in that environment somehow. I started cooking professionally at Southampton Football Club six years ago and didn’t realise at the time that it would let me combine both of my passions.
Seeing first-hand how much of an impact food had on the players’ energy and performance pushed me to specialise in sports nutrition. Along the way, I’ve taken a lot of inspiration from some incredible chefs I’ve worked with, and my mum and dad have always been a huge influence on me too.
What do you enjoy most about preparing for matchdays?
The focus, the routine and the build-up during the week towards matchday is something I really enjoy. The atmosphere in big stadiums and the togetherness you feel with the team and staff is indescribable, how we’re all working towards the same goal.
Everything is timed and purposeful, from the pre-match meal to the recovery food after the final whistle. You feel like you’re playing your part in the performance, even if it’s behind the scenes. When the result isn’t positive, you can’t help but feel a sense of responsibility as well.
What advice would you give young athletes about nutrition and overall wellbeing?
Keep it simple and build good habits early. Eat regular meals, drink plenty of water, include carbohydrates for energy and protein for recovery, and don’t rely solely on supplements. Consistency beats anything complicated.
It’s a really important part of your journey and it should be enjoyable too - food should support your performance, but it should also be something you look forward to.
Personally, I find it incredibly rewarding contributing to a player’s success through nutrition. It reinforces how important those daily habits are and how much of a difference they can make over time.
What is one simple nutrition tip grassroots players or fans could follow?
Have some carbs before you play and some protein afterwards. It doesn’t need to be perfect - even something small like toast beforehand and a yoghurt or sandwich after can really help with energy and recovery.
What does a balanced matchday meal look like for recreational players?
Something familiar and easy to digest works best - grilled chicken or fish, rice or pasta and some vegetables about three hours before kick-off. Keep it light, keep it simple and focus more on feeling energised rather than full.
