Before playing
Eat two to three hours before. A meal with carbohydrates (rice, pasta, wholemeal bread, potato) and some protein, without much fat or fried food, which digest slowly. If you have less time, a piece of fruit or a light slice of toast is usually enough.
During the match
Sip water at the changes of side. In long matches or hot weather, a drink with electrolytes or a banana helps replace what you lose in sweat.
Afterwards
Within the next hour, protein and carbohydrates make sense: yoghurt with fruit, a turkey sandwich, eggs with bread or a full meal. Keep drinking through the rest of the day.
What to avoid
Playing fasted for long periods if you are not used to it, drinking a lot of coffee right before a match and taking supplements without a plan. If you want to take one, check with a doctor or a sports dietitian first.