When it comes to nutrition, preparation starts well before game day itself. In fact the week leading up to the game can be just as important to your performance, as this is the period your body rests, recharges and loads for the game ahead. Whether your chosen sport is rugby, netball, hockey, football or other team sports they all require careful fuel planning to prevent fatigue over a very high-intensity game period.
Our sports nutritionist Marewa Sutherland has put together a nutrition plan to cover all bases in the week before a game to help you reach your performance potential:
Timing | Goal | Action points | Examples/ Notes |
7 days pre-game | Rest, recover & prepare |
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Recovery:
Immune support:
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5 days pre-game |
Begin Beet loading
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2-3 days pre-game | Muscle fuel loading |
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Examples:
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2 days pre-game | Hydrate |
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PURE Electrolyte Hydration is an option in the 24 hours pre game if you don't have a huge appetite (hydrates + supplies additional carbs and electrolytes) |
2-5 hours pre-game |
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Meal suggestions:
Beet loading:
Hydration:
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60-90 min pre-game |
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Snack suggestions:
Caffeine:
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15 min pre-game |
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Caffeine gel options:
Optional cramp prevention: PURE Electrolyte Replacement Capsule |
During game |
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Half Time |
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<30 min post game |
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5 hours post event |
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Related Article links:
- Beetroot In Sport
- Salt Capsules 101. What, Why & When?
- What are Electrolytes and Why are they Important in Sport?
- Gels - What, When & Why?
- Hydration 101. What to Drink During Exercise, When.
Any further nutrition-related questions? Get in touch:
Marewa Sutherland (Kraak), Sports and Exercise Nutritionist (Bachelor of Applied Science BAppSc) and Co-Founder of PURE Sports Nutrition.
Email: marewa@puresportsnutrition.com