Team sports combine endurance, power, and tactical thinking over 60-90 minute matches. Whether you're playing Saturday league football or competitive netball, proper nutrition helps you maintain energy throughout the game and recover for the next match.
Key Principles for Team Sports
Before games: Carb-focused meal 2-3 hours before kick-off. Light snack 1 hour before if needed. Stay hydrated. After games: Replace glycogen and repair muscle with a balanced meal within 2 hours. Don't skip recovery nutrition even if you're socialising post-match.
All Team Sports Guides
What to Eat Before Football
90 minutes of high-intensity play
What to Eat After Football
Recover from the beautiful game
What to Eat Before Rugby
Fuel for 80 minutes of contact
What to Eat After Rugby
Recovery from high-impact play
What to Eat Before Hockey
Fuel for 70 minutes of fast play
What to Eat After Hockey
Recovery from pitch or ice
What to Eat Before Basketball
Fuel for fast breaks and rebounds
What to Eat After Basketball
Recovery from court action
What to Eat Before Volleyball
Fuel for jumps and rallies
What to Eat After Volleyball
Recovery for indoor and beach
What to Eat Before Netball
Fuel for fast-paced court play
What to Eat After Netball
Recovery for netballers
