FAIL TO PREPARE, PREPARE TO FAIL, Taking in the right fluid and nutrition is vital to aid performance and reduce fatigue and injuries. There isn’t a magic food which will ensure success. Most of the energy utilised during competition comes from food consumed in the days prior to the event. However the prematch meal is vital for energy stores during long exertion such as a 90 minute football game. The best time to have the prematch meal is around 3 hours before any exercise to allow for clearing of the food from the stomach.

After you have eaten it takes at least 2 hours for food to be digested so exercising earlier than this means that your blood is being shared between being used for digestion and the exercising muscles. The type of food is important so as to be easily absorbed and give vital energy to the working muscles.