What to Eat and Drink Before a Match?
Preparation doesn’t start when you step onto the court; it starts hours before with what you eat and drink. The right pre-match nutrition gives you the energy to sprint for every shot, stay alert during long rallies, and finish strong. So what should be on your pre-match menu? Here’s a simple game plan.
3 to 4 Hours Before: Build Your Base Energy
A few hours before play, sit down to a carbohydrate-dominant meal that’s light yet satisfying. Think of whole-grain pasta with lean protein and vegetables, a chicken sandwich on whole-wheat bread, or a bowl of oatmeal topped with fruit and nuts. These foods replenish glycogen stores and provide steady energy. They’re easy to digest and won’t weigh you down when you start warming up.
30 to 60 Minutes Before: Keep It Light
If there’s less time before you hit the court, opt for something smaller and more portable. A banana with peanut butter, a handful of crackers, or a small energy bar gives you quick, simple carbs without causing digestive distress. Avoid heavy, high-fat foods because those can slow you down and leave you feeling sluggish during that critical first set.
Hydration Matters: Drink Smart
Staying hydrated is just as important as eating well. Start drinking water early in the day, sipping consistently so you’re not playing catch-up right before your match. When you need something more functional than plain water, reach for RacketFuel’s all-in-one functional drink. This drink combines electrolytes, carbohydrates, and natural flavors to keep your hydration levels balanced and provide quick energy when you need it most. It’s designed for racquet-sport athletes and makes an ideal companion to your pre-match routine.
Don’t Forget the Electrolytes
During long or intense matches, your body loses sodium and other electrolytes through sweat. That’s where an electrolyte drink or hydration tablet can help. RacketFuel’s functional drink offers a convenient solution by replacing lost electrolytes while delivering a clean, refreshing taste. Pair it with water to stay well-hydrated without overloading on sugar or artificial ingredients.
Fine-Tuning Your Routine
Every athlete’s digestive system is different, so experiment with timing and portion sizes during practice sessions. Keep a mental note of how certain foods and drinks affect your energy levels, focus, and comfort on court. Once you find the combination that works, stick with it on match days.
Fueling properly before a match gives you the confidence and stamina to compete at your best. Eat balanced meals, snack smart, and keep hydration top of mind. With the help of RacketFuel’s all-in-one functional drink, you’ll step onto the court ready to dominate.
