Fuelling and Recovery for Competition

Nutrition preparation for game day performance starts well in advance to kick off. For optimal performance you should be aiming to maximise muscle glycogen (carbohydrate) stores in the days leading up to the big game.

Start to prepare for the game, considering individual needs

Food must be consistent, and high quality with plenty of fruits and vegetables.

This is not a time to skip meals

Start to increase carbohydrate intake slightly

Beet it shots (beetroot shots) could be introduced.

Big focus on hydration with the fluid intake being consistent

Carbohydrates become essential with every meal and snack.

Do not need massive portions, just consistent and still focus on quality

Include a late-night snack that has carbohydrates and proteins.

Individual Prep Transition Load

Match Day

If we got yesterday right, this day is about topping up carbohydrate stores, and protein to help repair and make sure nothing is sitting too heavy.

Choose easily digested foods such as white meat, fish, eggs and rice. Avoid red meat and vegetables with a pre-match meal.

MATCH DAY +1

Repair (Protein) Replace (Carbs) Rehydrate (Fluid)

Often a poor eating day, this is a key day for recovery Plan this day well and try to eat regularly throughout the day, including protein, carbohydrates and veggies with every meal Don't forget to rehydrate