The amount and type of food a player eats after training and matches is very important. It is important that players have enough fluids and carbohydrates within the first 1-2 hours after activity to ensure you have adequate recovery.
It is recommended that youth players have approximately 1g of carbohydrate for each kilogram they weigh, within the first 30 minutes of activity. The best types of carbohydrate to eat immediately after activity are those with a high GI.
Some examples of foods that have 50g of carbohydrates are:
Foods that are low in carbohydrates are most fast foods. So stopping off after training or a match to get a drive-thru anything is not a good idea!
Remember to drink lots of water as well, especially when doing activities in hot weather.