What to Eat Before, During, and After a Match

What you eat on match day can be the difference between a strong finish and running out of gas in the third set. Here's your complete guide to match day nutrition.

Pre-Match (3-4 Hours Before)

Your last full meal should be 3-4 hours before play. Focus on complex carbohydrates with moderate protein and low fat.

Example: Grilled chicken with brown rice and vegetables, or pasta with lean protein sauce.

Pre-Match Snack (1-2 Hours Before)

A light snack helps top off energy stores without causing digestive issues.

Examples: Banana with almond butter, Greek yogurt with berries, or a small energy bar.

During the Match

Stay hydrated and maintain blood sugar levels. Drink 4-8 oz of water or sports drink every changeover.

For matches over 90 minutes: Consider a banana, energy gel, or dates between sets.

Post-Match Recovery

The 30-minute window after play is crucial for recovery. Consume a mix of protein and carbs.

Example: Chocolate milk, protein shake with fruit, or a turkey sandwich.

Hydration Strategy