Keep game day familiar
Competition nutrition works best when it is simple and familiar. The aim is not to eat perfectly. The aim is to arrive with stable energy, a settled gut and confidence in the plan.
New supplements, oversized meals and random food choices can create more stress than benefit.
Build the day backwards from kick-off
Start with competition time, then map backwards to your pre-game meal, snack and fluids.
- Have a main meal around three to four hours before when possible.
- Use a lighter carbohydrate snack closer to the start if needed.
- Sip fluids through the day rather than overdrinking right before warm-up.
Common mistakes to avoid
Game-day issues are often caused by poor timing or poor planning rather than the wrong single food.
- Do not leave your main fuel intake too late.
- Avoid foods that regularly upset your stomach.
- Pack key snacks and drinks rather than hoping something suitable will be available.