The day before and the day of a match, what you eat can make all the difference. A smart nutrition strategy helps maximize your energy, protect your muscles, and avoid digestive discomfort. Here’s how to prepare your body for peak performance.
1️⃣ Load Up on Carbs – Your Main Fuel
Carbohydrates are your body’s number one energy source during intense effort. To be at your best, aim for 6–8 g of carbs per kilogram of body weight in the 24 hours before the match.
Examples of foods to prioritize:
Basmati rice
Al dente pasta
Sweet potato
Oats
Whole-grain bread
👉 Result: maximized glycogen stores, ready to be used on the field.
2️⃣ Proteins – Your Muscle Shield
Proteins aren’t just for building muscle: they also help limit muscle breakdown during exercise. Ideally, consume 20–30 g of lean protein per meal.
Light and effective options:
Grilled chicken or turkey
White fish
Greek yogurt
Tofu
👉 Result: better satiety and muscle protection without slowing digestion.
3️⃣ Keep Fats Minimal (Just a Touch)
Fats are essential in the long term, but before a match, they slow digestion. Avoid excess and stick to a small amount.
Examples:
A drizzle of olive oil
A few slices of avocado
👉 Result: optimized energy and light digestion.
4️⃣ Strategic Hydration
Hydration is just as important as nutrition.
24 hours before: 30–40 ml of water per kilogram of body weight (approx. 2–3 L for a 70 kg person).
2 hours before: ~500 ml of water.
Just before the match: a few sips, no more, to avoid feeling heavy.
👉 Result: a body ready to handle effort without risk of dehydration.
5️⃣ Structure Your Meals According to Timing
Your energy also depends on meal timing.
3–4 hours before: a complete meal, rich in carbs and lean protein, low in fats and fiber.
Example: rice + chicken + steamed vegetables + drizzle of olive oil.60–90 minutes before: a light snack, easy to digest, mainly carbohydrates.
Example: banana + applesauce, or a small energy bar.
👉 Result: progressive energy release, available at the right moment.
🔑 In Summary
Eating well before a match isn’t complicated: carbs for energy, proteins for muscles, minimal fats, plenty of water, and precise timing. Follow this strategy to give yourself the best chance to perform and last until the final whistle.