Fuel for long match days

Eat early, sip often, and avoid turning tournament day into a nutrition experiment.

Start before the first point

A match-day plan works best when it starts with a normal breakfast, familiar foods and enough fluid before warm-up.

Between matches

Use simple carbohydrates, a little protein and steady hydration. Keep portions small enough that movement still feels light.

Keep the idea simple enough to repeat in training, then test it with scoring. Improvement sticks when the drill eventually behaves like a point.