Quick-Digesting Carbs for Fast Energy
Carbs are your main fuel—choose ones that digest easily and provide steady energy throughout the match:
• Ripe Bananas – Quick energy, easy on the stomach.
• White Rice/Rice Cakes – Gentle digestion, steady fuel.
• Sweet Potatoes – A mix of fast and slow carbs.
• Applesauce/Dried Fruit – Quick glucose boost.
Healthy Fats & Proteins for Endurance
Carbs provide instant energy, but small amounts of protein and healthy fats help sustain it. Keep portions light to avoid sluggishness on the court.
Best Proteins:
• Egg Whites – Easy to digest, supports muscle recovery.
• Grilled Chicken (Small Portion) – Lean and light.
• Low-Fat Greek Yogurt – Protein with gut-friendly probiotics.
Best Healthy Fats:
• Avocado – Provides steady energy without bloating.
• Nut Butter (Small Amount) – Healthy fats without heaviness.
• MCT or Coconut Oil in Smoothies – Quick-digesting fat for extra energy.
What to Avoid Before a Match
Some foods can slow you down, cause bloating, or lead to energy crashes mid-game:
• Greasy meals – Hard to digest, leads to sluggishness.
• Excess dairy – Can cause bloating and discomfort.
• High-fiber foods – Harder to digest before a match.
• Sugary drinks or candies – Energy spikes followed by crashes.
• Carbonated drinks – Can cause bloating and discomfort.
Pre-Game Meal Plan (2-3 Hours Before Match)
• Option 1: Whole wheat pancakes with honey and scrambled egg whites.
• Option 2: White rice with grilled chicken and avocado.
• Option 3: Bagel with peanut butter and banana.
• Option 4: Baked sweet potato with a boiled egg.
Best Pre-Game Snacks (30-60 Minutes Before Match)
• Banana with a spoon of peanut butter.
• Rice cakes with honey.
• Smoothie with Greek yogurt, banana, and honey.
• A small piece of dark chocolate with almonds.
Fuel right, move faster, and stay strong on the court! 💪🏻