Tournament weekends are won at breakfast. Here is the fuelling plan our elite squad uses across a three-day draw.
A knockout draw can mean five matches across three days with unpredictable court times. The athletes who fade in the third game are usually the ones who ate a single large meal and hoped for the best.
Our squad works on a two-hour rhythm: a carbohydrate-led meal three hours before the first call, then a small, low-fibre snack every ninety minutes while waiting.
Hydration matters more than any supplement. Aim for 500 ml with electrolytes in the hour before play and 150–250 ml at every changeover.
After the last match of the day, protein within forty-five minutes and a proper carbohydrate refill at dinner. Recovery for tomorrow starts tonight.