Fuel, stretch & routines
Everything off the ball: what to eat, how to stretch, how to structure a session and drills to play with a partner.
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What to eat and drink around training and matches. These are general guidelines; adjust for allergies, medical needs and heat.
3–4 hours before
- Normal plate
Main meal
Carb-based with some lean protein, low fat and fibre: rice or pasta with chicken, or oats with yoghurt and fruit.
- 400–600 ml
Fluids
Sip water steadily; urine should be pale.
30–60 minutes before
- 1 small snack
Top-up snack
Banana, muesli bar, rice cakes with honey — easy to digest.
- 200–300 ml
Drink
Water, or a sports drink in hot conditions.
During play (changeovers)
- 150–250 ml every 15–20 min
Fluids
Small regular sips each changeover; add electrolytes when sweating heavily or above ~28°C.
- 30–60 g carbs per hour
Carbs for long matches
After about an hour: half a banana, dried fruit, gel or sports drink.
Within 60 minutes after
- 20–30 g protein
Recovery
Carbs plus protein: chocolate milk, a wrap with chicken, yoghurt and fruit.
- ~1.5 L per kg lost
Rehydrate
Replace what you lost; weigh before and after if you can.
Tournament day with multiple matches
- Little and often
Between matches
Small carb snacks every 60–90 min, keep sipping; avoid new or heavy foods.
General guidance only, not medical or dietary advice. If you have pain, an injury or a medical condition, see a qualified professional.