When playing sport, you need food to fuel your game. Knowing what to eat and when, can aid your body and brain’s performance in both training and competition.


To help improve your performance, we recommend that you:

  • Eat a meal containing whole carbohydrates and some protein about three hours before training or competition

  • Drink water before training and games and be mindful of your fluid intake in the summer months when fluid loss is higher

  • Eat a small amount of easily digested carbohydrates immediately after training and games

  • Try to have some form of protein within 20 minutes of the conclusion of trainings and games

  • If matches are away from home, try to take or replicate meals that you would eat at home to avoid possible stomach upsets

Check out how key food groups help fuel your body’s engine.