Game Day Nutrition Plan: Team sports

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	Carbs + protein < 30 min after training 7-9 hours sleep per night Immune support 2-3 Litres water per day	Recovery: 500ml PURE Exercise Recovery 30g PURE Whey Protein Concentrate + muesli bar or banana Hot meal Sandwich/wrap + smoothie Immune support: 1stp PURE Blackcurrant Recovery 2x per day
5 days pre-game	Begin Beet loading	1 serve per day (30g) PURE Beet Endurance daily until game day	Mix with water or smoothie 2 hours pre-training or in AM
2-3 days pre-game	Muscle fuel loading	Aim to have carbohydrate at every meal	Choose whole-grain options: brown rice/pasta, whole-grain oats etc Examples: cereals/porridge/ toast sandwiches/ toasties/ sushi Stirfry with rice/ noodles, spaghetti bolognese.
2 days pre-game	Hydrate	Aim for 2-3L (or upwards depending on size)	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	Last main meal Beet loading Hydrate Cramp prevention (optional)	This meal needs to be high in carbs and something easy for you to digest 30g PURE Beet Endurance 750ml PURE Electrolyte Hydration 1x PURE Electrolyte Replacement Capsule (if required)	Meal suggestions: Muesli/Weet-bix + fruit + yoghurt + toast + Juice Bacon (go easy) + eggs on toast Smoothie + toast Beet loading: Have first thing in the morning Hydration: Depending on start time aim for 750ml-1.5L pre-game. Aim to have drink more in the morning and then sip away closer to game.
60-90 min pre-game	Snack Caffeine (optional) Hydration	Small snack Hydration: Sip away on PURE Electrolyte Hydration	Snack suggestions: Muesli bar/ One square meal bar Banana Smoothie Caffeine: Coffee or caffeine tablet
15 min pre-game	Blood sugar top up	1x PURE Gel	Caffeine gel options: Fluid Gels: Lemon Lime + Caffeine or Raspberry + Caffeine Energy Gels: Espresso + Caffeine Optional cramp prevention: PURE Electrolyte Replacement Capsule
During game	Hydration Energy Cramp	Sip away on PURE Electrolyte Hydration during breaks in play Gel during a break if able 1-2 PURE Electrolyte Replacement capsules if needed	Keeps on top of hydration, carbohydrate and electrolytes Practice taking nutrition on board in training to work out quantities you are able to handle comfortably
Half Time	Hydration Energy Cramp	500-750ml PURE Electrolyte Hydration 1-2x PURE Gel Electrolyte Capsule	Drink + take gel(s) at the very beginning of the half-time break Take any caffeine gels before or during half time
<30 min post game	Recovery nutrition	500ml PURE Exercise Recovery	Protein + carbs + electrolytes + hydration
5 hours post event	Recovery nutrition Hydration	Ensure you have a snack every hour until the next main meal Drink 750-1000ml every hour	Include plenty of protein + wholegrain carbs in the first post-game main meal

Collection: Game Day Nutrition Plan: Team sports

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