THE DAY BEFORE THE GAME
The day before a game, it is important to ensure your meals contain an adequate amount of carbohydrate and you consume enough fluids.
To achieve this, the focus for meals and snacks should be ‘fuel foods’ and fluids, and you should reduce your intake of high fat foods during this period.
The aim of breakfast on game day is to consume carbohydrates and fluids to top up stores after a good night’s rest.
For games, you should eat a meal around two hours before the match commences to keep yourself well fuelled.
However, if you become hungry again up to one hour before starting exercise, have a small low-fat snack to top up.
Remember to stay hydrated and drink plenty of water throughout the day
AFTER THE GAME
Recovery after each game or training session is essential to maintain your fuel stores, and therefore perform at your best in future sessions.
Recovery snacks and fluids should be:
Started within 30-60 minutes of finishing exercise
High in carbohydrates with a little protein
Quick and easy to prepare and eat
Available at the venue if travel time home is long