Tips to fuel your game

Group of adults playing indoor volleyball

Preparing your body for a sports game, fun run, or other physical activity is like fueling a high-performance machine – the right nutrients are needed for optimal functioning. Whether you’re aiming for peak endurance, agility, or strength, understanding and prioritising proper nutrition can significantly enhance your athletic performance and overall wellbeing.

Here’s how to fuel your body before, during, and after physical activity to feel energized and ready to go!

2-3 hours before the game

Eat a small meal containing breads and cereals, fruit, or vegetables. For example:

  • Breakfast cereal with milk, yoghurt, and fruit (these peanut butter overnight oats are easy to prep ahead of time)
  • Baked beans or tinned spaghetti on toast
  • Rolls, sandwiches, wraps with your favourite fillings
  • Baked potato with fillings
  • Rice or noodle-based dishes
Chocolate and peanut butter overnight oats in glass jars

1.5-2 hours before the game

Eat low fibre carbohydrates, such as:

  • Crackers and cheese
  • Reduced fat yoghurt or custard
  • Pikelets with fruit
  • Plain, non-iced fruit bun or fruit bread
  • Small bowl of cereal with fruit, milk and/or yoghurt
  • Fruit or small fruit smoothie (see recipes below)
Mango smoothie with straw and a fresh piece of mango fruit in the background

During the game

Hydrate with water and snack on fruit if needed.

After the game

Refuel with a nutritious meal such as a fruit smoothie, lean beef bolognaise or a simple chicken and salad sandwich.

Always drink water

Water is the drink of choice for health and sports performance benefits, and is the best way to rehydrate.

Asian woman drinks water out of a water bottle after exercising

Try a superfood smoothie to fuel your body

Green Goodness Smoothie
1/3 cup of frozen/fresh avocado
Handful of spinach
1/2 banana
130ml of 99-100% apple juice

Mango Speed Smoothie
130ml of 99-100% pineapple juice
1/2 medium sized banana
1/3 cup frozen mango pieces
Ice (optional)


  1. Combine ingredients in a blender
  2. Blend on high until creamy and smooth

When using juice as an ingredient, look for products that are 99-100% fruit juice (no added sugar) and use in small amounts only. You can also substitute juice for milk for a smoothie higher in protein and calcium.

For more nutritious recipes, visit our recipe page.