
Game Day Nutrition Plan
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 when your body rests, recharges and loads for the game ahead.
Whether your chosen sport is rugby, netball, hockey, football or another team sport, they all require careful fuel planning to prevent fatigue over the 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, so you can reach your performance potential when it matters!
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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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?