If you need an energy boost at half-time or between games when time is really short, it is vital to get the nutrition right. The right kind of snack will help to recharge and rehydrate tired muscles and keep energy levels up without needing to reach for the gummy bears.

Consuming carbohydrates in the form of fruit will help achieve this while helping to combat dehydration.

Some great half-time boosts could be:

• Some orange segments
• Grapes (frozen grapes are perfect for a hot day)
• A small banana
• A slice of melon
• Pineapple chunks
• Handful of berries
• Fresh apricots or plums
• A peach or nectarine
• A small kiwi

Don’t forget that frozen fruit and canned, unsweetened fruit also works well. And of course, any snacks eaten while playing sports should always be washed down with plenty of water!