Pre-match Nutrition

Key Points

• 3-4 hours before match: High Intensity Plate (1/2 plate carbohydrates, 1/4 plate protein, 1/4 plate fruits and vegetables, 1 Tbsp fat) 4g of carbohydrates per kilogram of bodyweight
• 2 hours before match: Moderate protein like turkey sandwich, greek yogurt with fruit; 2g carbohydrates per kilogram of bodyweight
• 1 hour before; only carbohydrates like sports drinks, fruit; 1g carbohydrates per kilogram of bodyweight
• Experiment with what your body tolerates before the tournament
• Electrolyte drinks at each meal
• Low fiber, low fat and familiar foods only