nutrition
  pre-match
    
pre-match meals

If the player has eaten balanced meals, leading up to matches (and training) then they should have fairly high glycogen stores. A meal containing carbohydrates that are easy to digest can be eaten 3-4 hours before the match and they can also snack on high GI foods, up until the match starts.

The main aim of a pre-match meal is to top up your glycogen stores and also top up fluid stores. It is important that you don't eat too much food and feel uncomfortable and unable to play well.

Each player is different and will deal with different types of food in different ways. Find out what works for you and make sure you eat well the day before a match and also the day of the match.

Some examples of meals that can be eaten as a pre-match meal are:

  • Breakfast cereal with skim milk and fruit, toast and juice
  • Muffins, fruit and yoghurt
  • Pancakes, syrup and fruit
  • Baked potato with low fat filling and juice
  • Pasta with low fat sauce, and juice
  • Liquid meal, Sustagen, fruit smoothie etc.
  • Fruit salad

    Remember to drink lots of water as well, especially when the match is to be played in hot weather.