Sports nutrition
What to eat before, during and after your game, sport by sport.
SoccerHave a carb-based meal 3 to 4 hours before kickoff or a light snack about an hour out, sip water through the game,...BasketballEat a carb-based meal 2 to 4 hours before you play, keep a snack and a bottle in your bag for long runs at the gym,...Ice hockeyEat your main meal at a normal dinner time, have a light carb snack 30 to 60 minutes before puck drop, drink between...TennisEat a carb-based meal 2 to 4 hours before you play, use changeovers to sip and snack in long or hot matches, and...VolleyballHave a light, carb-based meal 2 to 3 hours before you play, snack between matches on tournament days, and drink more...RunningFor runs under an hour, a normal meal and water are enough. For longer runs, eat carbs beforehand, take 30 to 60 g...BadmintonEat a light carb-based meal 2 to 3 hours before you play, sip fluids between games, and have a protein and carb...PickleballA normal meal 2 to 4 hours before is enough for most pickleball, add a small snack and fluids for long open-play...PadelEat a light carb-based meal 2 to 3 hours before your court time, drink at every side change, and have protein and...Football (American and flag)Eat a carb-based meal 3 to 4 hours before kickoff, drink on the sideline between drives, and have protein and carbs...Baseball and softballEat a normal carb and protein meal before the game, snack between games on tournament days, and keep drinking in the...CyclingFor rides under an hour, a normal meal is enough. For longer rides, eat carbs before, take 30 to 60 g of carbs per...GolfEat a normal meal before you tee off, have a small snack every few holes and at the turn, and keep drinking through...Table tennis (ping pong)For a casual session, a normal meal is enough. For tournament days, eat small carb snacks between matches and keep a...
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