Fuelling for Team Sports

Fuelling for Team Sports with PURE: Energy, Hydration, and Recovery for Game Day
Team sports like basketball, netball, football, and Aussie Rules are fast, physical, and mentally demanding. One minute you're sprinting for a loose ball, the next you're jumping, twisting, and tracking your opponent. It’s a full-body effort that pushes both your aerobic and anaerobic energy systems.

At PURE Sports Nutrition, we know how important the right fuelling strategy is to keep your energy up, your head clear, and your performance strong right through to the final whistle.

Here’s how to fuel smartly for game day.

If your game has two halves:

If your game has four quarters:

1. Pre-Game: Build Your Energy Base

Your body runs on carbohydrates during high-intensity efforts. Without enough in the tank, performance drops — especially late in the game. Eat a carb-rich meal 2–3 hours before kick-off to top up your muscle glycogen stores.
What to eat:

• Chicken, rice, and veggies
• A wrap with lean protein and a banana
• Porridge with honey and berries
• Pre-load by sipping on PURE Electrolyte Hydration

Closer to game time (15 mins out):
A PURE Fluid Energy Gel for a light, easy-to-digest energy boost

Continue to sip on PURE Electrolyte Hydration to start hydrated and energised

2. During the Game: Quick Fuel for Fast Moments

Team sports don’t give you many chances to fuel mid-play, but quick hits of energy at half-time or during breaks can make a big difference – especially in longer games or tournaments.

Ideal options:

• PURE Fluid Energy Gels – designed to be light on the stomach and quick to absorb
• PURE Electrolyte Hydration – with carbohydrates and electrolytes to keep you moving and hydrated
• Simple snacks like lollies, fruit, or chews if gels aren’t your style

You don’t need a lot, even 20–30g of carbs at half-time can help maintain speed, skill, and focus in the second half.

3. Hydration: Don’t Let Dehydration Slow You Down

Even mild dehydration can reduce coordination, slow decision-making, and affect power output,  all things you need at your best during a game.

Hydration tips:

• Start the game well hydrated (check your wee – pale yellow is ideal)
• Sip PURE Electrolyte Hydration in warm-ups and breaks
• Use PURE Electrolyte Capsules if you're a heavy sweater or playing in heat

All PURE hydration products are made with real fruit flavours, electrolytes, and no artificial colours or preservatives and is not sickly sweet so you can easily drink what you need..

4. Post-Game Recovery: Set Up for the Next Game or Training

Refuelling after matches is crucial especially if you’re backing up for another session within a tight timeframe. The goal: replace glycogen, repair muscle, and rehydrate effectively.

Recovery essentials (within 30–60 mins):

• Carbs + protein: A smoothie with PURE Whey Protein Concentrate and banana or,
• PURE Exercise Recovery if you’ve not got the convenience of a blender closeby.
• Rehydrate and replenish electrolytes with PURE Low Carb Electrolyte Hydration

Don’t skip this step because good recovery reduces soreness, supports immunity, and helps you bring your best to the next session.

PURE Tips for Game Day Success

✅ Practise fuelling strategies in training - don’t trial something new on game day
✅ Keep gels and hydration sachets in your kit bag - they’re compact and game-ready
✅ Don’t wait to feel tired or thirsty - stay ahead of your energy and hydration needs

Team sport athletes push themselves to the edge and your fuelling should keep up. With real, clean ingredients and products designed to work when you do, PURE Sports Nutrition is here to support every sprint, tackle, jump, and pass.

Train smart. Fuel with PURE. Recover well.