What you eat before, during, and after a match can dramatically affect your performance. Our fitness team has put together this guide based on sports nutrition science and the habits of professional players.
Pre-Match: 2-3 Hours Before
Focus on complex carbohydrates with moderate protein. Think whole grain pasta, rice with chicken, or a hearty oatmeal bowl. Avoid heavy fats and excessive fiber which can slow digestion and cause discomfort during play.
During Play: Stay Fueled
For matches lasting over 90 minutes, you need to replenish glycogen stores. Bananas, dates, and sports drinks are ideal. Sip water every changeover — by the time you feel thirsty, you’re already dehydrated.
Post-Match: The Recovery Window
Within 30 minutes of finishing play, consume a 3:1 ratio of carbohydrates to protein. A smoothie with banana, berries, Greek yogurt, and honey is perfect. Follow with a balanced meal within 2 hours.