Pre- and post-match diet: carbs, proteins, fats, and quick energy sources
Before one of our league games I stuffed myself with too much protein and barely any carbs, thought it’d make me feel “lighter.” Ended up sluggish and out of gas by the second hour. After that I started adding rice or pasta before matches and noticed I could last longer without that drained feeling. Post-match, a mix of protein shake and bananas works way better than just grabbing junk food on the way home.