Otumoetai FC Wahine

Look what just dropped! 👚

It's Friday... which means for many of our wāhine footballers, it's MATCH DAY tomorrow or on Sunday ⚽💚🩷

What you eat today and tomorrow morning can make a huge difference to your energy, focus and recovery.

🥣 Start with a good breakfast 3–4 hours before kick-off:
✅ Carbohydrates for energy
✅ Protein for muscles
✅ Healthy fats to keep you satisfied

Examples of this could be weetbix/porridge with berries, fruit and milk or scrambled eggs on toast. Pancakes with full fat yoghurt and berries is another good example.

💧 During the game, keep sipping water.

🥪 After the final whistle, aim to refuel within 30 minutes. A combination of carbs and protein helps kick-start recovery and gets you ready for your next training or game.

Remember: the goal isn't to eat less. The goal is to fuel enough.

A growing athlete needs energy for football, recovery, learning, and life.

Save this post for your next game day and tag a teammate who needs a reminder! ⚽✨

💖 What does the latest research say about female athletes?

For years, the focus has often been on eating less, weighing less, and doing more.

But the latest research tells a different story.

Girls perform best when they:
🥗 Eat enough
🍞 Fuel with carbohydrates
🩸 Prioritise iron-rich foods
😴 Get enough sleep and recovery
💧 Stay hydrated

Many teenage girls are balancing school, sport, growth, friendships and life. Proper nutrition and recovery aren't just about performance — they're about helping girls stay healthy, confident and in sport for longer.

At OFC Wahine, we're passionate about creating an environment where girls can thrive both on and off the field.

⚽ Which of these surprised you most?

👇 Let us know in the comments.

💚 Save this post so you can come back to it before your next training, game or tournament.

💔 Why do girls quit sport?

It's rarely because they stop loving the game.

Many girls leave sport during their teenage years because they lose confidence, stop feeling like they belong, struggle with the changes happening in their bodies, feel too much pressure, or don't see enough female role models around them.

At OFC Wahine, we're determined to change that.

We're creating an environment where girls can:
💚 Build confidence
💚 Develop leadership skills
💚 Feel a sense of belonging
💚 Learn about their health and wellbeing
💚 Access opportunities on and off the field

Because football is about more than goals, wins and trophies.

It's about helping young women discover their potential, find their people, and grow into confident leaders.

When we invest in girls' sport, everybody wins.

Swipe through to learn more about why girls leave sport—and what we can all do to help them stay. ➡️

FootballForHer

💚⚽ SHE PLAYS. SHE LEADS. 💖

We're looking for the next generation of young female leaders at OFC.

Applications are now OPEN for our brand-new She Plays – She Leads programme for girls aged 12–18.

This unique opportunity will give five young women the chance to develop their leadership, confidence, and football knowledge through:

✅ FREE Coaching Training
✅ FREE Referee Training
✅ Personal Growth & Mental Skills Workshops
✅ An exclusive OFC Wahine Leadership T-Shirt
✅ A FREE trip to Auckland to watch Chelsea FC Women vs Auckland FC this August

In return, participants will support club initiatives such as Women's game Day, holiday programmes, tournaments and community events, helping inspire the next generation of girls in football.

✨ Only 5 places available in 2026
📅 Applications close 28 June
📧 Apply now: [email protected]

Whether you're a player, parent, or coach, we'd love to hear from you.

Be more than a player. Be a leader.

Tag a young Wahine who would be perfect for this opportunity! 👇⚽😍

More than football. 💚⚽

At OFC Wahine, we're creating opportunities for girls to play, connect, grow, and lead.

We believe football has the power to build confidence, resilience, friendships, and leadership skills that last far beyond the pitch.

Our vision is simple:
🌱 PLAY
💗 CONNECT
👑 LEAD

Together, we're building the next generation of strong, confident wahine.

Whether you're taking your first kick, chasing your football dreams, or looking for a place to belong, there's a place for you here.

Follow our journey and help us grow a football community where every girl can thrive. ⚽💚💗