How soon before a game should I start my match preparations?

If you only start to think about the game on the morning of kick-off, then you've left it too late. All amateur footballers need to get their preparations right for a full 48hours before the whistle goes in order to play at their best. Getting the preparations right includes your diet, and so you need to be sure your body is being fuelled and hydrated in the build-up.

What are the main things I need to remember and focus on in the lead-up to kick-off?

Carbohydrate is the body's fuel of choice for intense games, and so you need to use the time before kick-off to top-up the body's stores. Foods like pasta, potatoes and toast are high in carbohydrates and will help give you the energy to play at your peak, so make them part of your pre-match routine. It's also crucial that you take to the field well rested and hydrated. Get a good night's rest before the game and drink regularly right up until the action begins.

How will alcohol affect my preparations and my performance?

One of the big dangers is that too much alcohol before a game will leave you dehydrated. This in turn reduces the ability of your muscles and mind to work effectively, which is why people often lack concentration and feel lethargic or stiff on a hangover. Alcohol also disrupts sleeping patterns. The deeper the sleep the better in terms of preparation for football, but too many drinks prevent you from getting into the deep slumbers during which you're most relaxed.

What can I do during the game to ensure that I have enough energy to last 90 minutes?

Drinking and eating during play can help to replenish your energy levels. You'll often see professional footballers take regular sips of isotonic sports drinks during breaks in the game. Lucozade Sport Carbo Gels and Energy Bars are also used at a number of Barclays Premier League clubs at half-time in order to give the stars an added energy boost for the second 45 minutes. Research shows that, at all levels, the vast majority of goals are scored in the last 15-20 minutes, both at professional and amateur levels. This is down to fatigue and lapses in concentration, so being able to last the distance is absolutely crucial to success.

Is there anything I can do to help speed up my recovery after matches?

Preparing for the next match begins by recovering from the last. In order to help speed up the time it takes to get back to full fitness, it's crucial that you start acting as soon as the final whistle goes. Your muscles are far more receptive to storing carbohydrate in the first few hours after games than at any other time, so the quicker that you can get fuel into the body and start replenishing the stores that have been lost the better. Missing out on this window will prolong the time it takes for you to recover. So whilst celebrating or drowning your sorrows in the bar might feel like the best plan, it can have a big impact on the week ahead.