Pre-Match Nutrition: What to Eat Before You Play
Fitness · · 4 min read · by Priya Nair
Fuel matters as much as fitness. Simple meal timing rules to avoid cramps and late-game fatigue.
Turning up on an empty stomach or straight after a heavy lunch both hurt your game. The fix is timing.
Three hours before
A balanced meal with rice or chapati, dal or lean protein and vegetables. Keep fat moderate so it digests in time.
One hour before
A banana, a handful of dates or a small bowl of oats. Sip water steadily rather than gulping a bottle at the gate.
During and after
Water or a diluted electrolyte drink during breaks. Within an hour after the match, eat protein and carbs together to recover for the next session.
Tags: fitness, nutrition