PRE-MATCH MEAL

Making sure you have enough energy for a match is very important.

Get plenty of carbohydrates. These slowly release energy and mean your blood sugar level is consistent throughout the game.

Examples of carbohydrates are pasta, basmati rice, bread (not white), cereals, yoghurts and fruits (berries are best).

When proteins are combined with carbohydrates, your stamina increases. Examples of proteins are eggs, fish, chicken and lean red meat.

Avoid eating sweets or soft drinks for three hours before a game. These will cause major changes in your blood sugar level, resulting in a poor performance on the field.