Sports nutrition is com-pli-ca-ted! Who has the time to work out calories, complex carbohydrates and lean protein? All you want to do is play the game, right? Right. So we’ve made it easy for you with these basic “timing” principles of nutrition to use before, during and after your game or workout.

Hours before

If you’re playing a game in the evening, lunch should contain digestible foods high in complex carbohydrates. These include pasta, breads, fruits and vegetables. A big salad with a small amount of lean protein such as chicken and fish also works well.

If you’re competing in the morning, eat light. A slice of toast, a fruit or an egg will do. And, of course, drink plenty of water.

Just before

Snack before your match. Trail mix (nuts and dried fruit) is great for heavy activity or aerobic workouts but should be eaten at least an hour before you start. If you’re snacking 30 minutes beforehand, a large banana or a granola bar will be sufficient. You should also drink an energy drink that is high in carbohydrates 30 minutes before your game starts. Remember to keep drinking water.

During

You have to hydrate yourself properly during the game. You need to aim at getting in 100ml of water for every 15 minutes of exercise. If you’re exercising longer than 90 minutes, you need to drink 250ml of a sports drink every 15 to 30 minutes. Also replenish your carbohydrates with a small banana if it’s a long workout.

After

Water, water, water! You must replace the water you lost during your workout. A good way to tell if you’ve replenished enough is to check your urine. Dark, concentrated urine indicates dehydration. Your urine should be as clear as possible. For food, your best after-game option is to eat a combination of carbohydrates and protein – a 4:1 carb-to-protein ratio is recommended.