Training, performance and recovery are three of the most important factors when it comes to being an athlete. The importance of these factors cannot be underestimated but, none can be achieved to the highest level without an athlete having the right nutrition in place to support the physical demands of their particular sport.
Clubs and athletes can undergo endless amounts of training and tactical analysis before a match, fight or performance but the outcome can drastically change if athletes have not correctly fuelled themselves in advance. Proper nutrition plays a crucial role in an athlete’s performance and one of the most important components of an athlete’s diet is their pre-match meal.
Pre-match nutrition is crucial in providing the energy and stamina an athlete needs to be successful in their given sport. Tom Coughlin, former Lead Performance Nutritionist at Scotland Rugby Union team and current Lead Nutritionist at Edinburgh Rugby, explained “Athletes can have all the talent in the world, but we know for a fact that nutrition can influence performance, health, recovery and almost everything.”
In a world where sport is as competitive as it has ever been, athletes are always striving to gain an edge on their opponents. Understanding the science behind pre-match nutrition can be the difference between a lacklustre performance and remarkable sporting success.
A pre-match meal has multiple benefits for an athlete with the primary function being to ensure the athlete has sufficient energy stores in their muscles to sustain high-intensity activity. However, the right pre-match meal can also help prevent fatigue and enhance focus and decision-making during performance. A pre-match meal must also provide sufficient hydration as this is essential for optimal brain function and physical performance. Ted Munson, Lead Performance Nutritionist at Brentford Football Club and Denmark FA, summed up the importance of a pre-match meal saying, “You’re going to try and put the best fuel in the athletes to keep them running.”
In this article I will be interviewing several athletes from different sports about what their go to pre-match meal is to help support them during performance and also to support the particular demands of their individual sport. I will analyse their pre-match meal choices as well as the similarities and differences between them.
Koby McNamara, known as The “Leeds Pocket Rocket”, is a 9-0 undefeated bantamweight boxer and is currently one of the most exciting young boxers in the UK. It is clear to see the physical demands of boxing by watching 12 rounds of relentless work attempting to knock each other out. The benefits of correctly fuelling yourself as a boxer can be winning a title fight or continuing an undefeated record. On the other hand, if you are under fuelled, the harsh reality of losing in boxing can be seen by all as you lie face down on the canvas at the hands of your opponent. As one of the most unforgiving sports it is critical that a boxer gets their pre-fight nutrition right. This will give them the best chance at winning after months, or even years, of hardcore commitment to training.
Due to the intensity and longevity of a boxing match it is vital that Koby chooses his pre-fight meal carefully to support concentration and physical performance throughout without fatiguing. Koby explained his pre-match meal choice is “Chicken pasta, not too saucy, and I also add in a few jelly babies to get the blood sugar level going pre-fight so that I start strong.”
Koby’s pre-fight meal has all the required aspects to support him throughout his fight as he has included carbohydrates which are vital in supporting an athlete in prolonged high intensity exercise due to it being the body’s primary source of energy. Carbohydrates are stored as glycogen in the body which can be rapidly converted into glucose for energy during exercise which prevents fatigue. This allows Koby to continue competing at his peak throughout a fight giving him the best chance of victory. The addition of chicken in this meal is vital as protein plays a massive role in recovery and muscle repair allowing Koby to be in perfect condition for his fight. Although carbohydrates are the body’s main source of energy, protein also contributes to energy production during high intensity exercise. Protein will also keep Koby full for longer meaning hunger will not be an issue leading up to the fight.
The “Leeds Pocket Rocket” explained that he does not have too much sauce on his pasta to reduce the risk of developing an upset stomach or digestion issues pre-fight as this would adversely impact him ahead of competing. Finally, Koby discussed his tactical addition of jelly babies to his pre-fight meal. These help increase his blood sugar to provide a quick and readily available energy source which helps to fuel muscles allowing him to start a fight with as much intensity as possible and avoid feeling sluggish and slow.
Another sport which is brutally demanding on the body is American football. There is constant impact throughout a game requiring all body parts to be in peak condition to give the player and team the best chance of success. American football is also very tactical with every player playing a crucial role in every set play. Nutrition is vital in an American football player’s routine to support concentration throughout the whole match as well as to ensure peak physical performance.
Oscar Devos is a current player at UCLAN Rams, an online coach for Manchester Titans men’s team and a previous GB U20’s captain. Oscar discussed the importance of nutrition in American football explaining, “If you don’t eat right you’re not going to get the same results in the gym and on the field you’re going to be at a disadvantage. I personally like to make sure my diet in season is ticking all the boxes and I advocate to all my team mates to do the same.”
Oscar has invested a lot of time and thought into his nutrition and ensures that he is optimally fuelling himself for training and matches to give himself the best chance of success in his career and developing as a player. Oscar broke down his go to pre-match meal, “I always make sure to get a large amount of carbs in, with a good amount of protein and some sugar for that quick release of energy. So we’re normally looking at pancakes with some syrup and bacon.” Oscar continued to explain why this is his go to meal, “It’s a safe meal and helps me avoid any stomach issues throughout the game and I also want to make sure I have enough energy through slow releasing carbohydrates mixed with a good amount of sugar to avoid a slow start.”
Oscar’s pre-match meal has been tried and tested throughout his career and he has now found the perfect match for his personal needs. Summing up the meal, Oscar states “if it tastes good and it does the job, I don’t know why I would pick anything else.” Oscar’s pre-match meal ensures he gets enough carbohydrates to have slow energy release during a match as American football matches can go on for a couple of hours. He also has protein which will support his recovery and will help his muscles and mind be in perfect condition for game time. Oscar also capitalises on the benefits of sugar in his inclusion of syrup as this will allow him to have a quick release of energy to help him avoid tiredness or sluggishness heading into a match.
Dulwich Hamlet FC and former Jamaican international goalkeeper, Dillon Barnes, has over 10 years’ experience of men’s football. He has reached League 2 in England, played in the Scottish Premiership whilst also earning himself one full internation cap for Jamaica, against Costa Rica, in the CONCACAF Gold Cup in 2021.
As a goalkeeper you need to always be prepared to spring into action. This requires complete concentration and focus throughout the whole 90 minutes as one lapse in concentration can lead to a goal being conceded undoing the rest of the team’s hard work. Goalkeepers require sharp reflexes alongside outstanding agility and athleticism which cannot be performed without being appropriately fuelled before kick-off.
Barnes’ pre-match meal focuses on easily digestible foods whilst getting in carbohydrates to support his concentration throughout a match so he can perform at his best. Barnes has “Porridge oats with blueberries and a protein powder scoop.” Porridge oats are a good source of slow-release carbohydrates which will help support Barnes’ energy levels throughout game day. They also contain fibre which helps aid digestion. Blueberries are a healthy addition as they are high in fibre which again will support digestion and alongside the oats are easily digestible. Blueberries are nutrient-dense and studies show that they may support brain health and improve focus which is vital for Barnes in his performance as a goalkeeper. Finally, Barnes adds a scoop of protein powder to this meal which provides vital protein helping to support muscular function and recovery. Protein will also keep Barnes full for longer meaning he is less likely to have hunger issues during the match and be distracted.
Tighthead prop is one of the most brutal positions in rugby. This position is constantly involved in contact, is on the front row of a scrum and plays a crucial role in the lineout. Tighthead props require exceptional strength and power in both the upper and lower body to excel in contact and open play. Ted Bromwich is the tighthead prop for Kenilworth Rugby Club who are in the 5th division of rugby. When contact is constant throughout the whole 80 minutes, and you have athletes weighing in excess of 100 kilograms running at you, the importance of pre-match nutrition is at its highest to try and support your body throughout the match.
Rugby is one of the most physically demanding sports and the risk of injury is very high. One way to try to prevent this is by ensuring proper nutrition and fuelling the body correctly. Bromwich has grown up playing rugby throughout his years at Warwick School which is known for having a great rugby programme with a recent successful alumnus being Fin Smith, the England international. Bromwich has had lots of time to find what pre-match meal works best for him and his performance. Bromwich described his go to pre-match meal as, “I normally go for a spaghetti bolognese. It gives me everything I need with protein and carbohydrates and then I will have a chocolate flapjack about half an hour before kick-off.”
Bromwich has got a thoroughly planned pre match nutrition ritual which he has before every match to support his performance. This helped him to be awarded the Young Player of the Season during the 2023/24 season at Kenilworth. Bromwich ensures he gets a good amount of protein and carbohydrates in before a match so that he has a slow release of energy throughout and protein to support his muscular function which is vital in a rugby match. Bromwich also understands the importance of sugar before a match and eating a chocolate flapjack helps him get a fast burst of energy. This also provides complex carbohydrates which will help him throughout a game to continue performing at the highest level.
Despite the difference in the food choices in the pre match meals above, each athlete I interviewed chose a meal containing sources of protein, carbohydrate and sugar so the meal choices are actually very similar in terms of purpose. Each of these food groups plays a key role in supporting performance in all these sports so it is not surprising that these are incorporated into all the pre match meal choices. However, one difference is the sugar options selected by the different athletes. Koby chose an instant sugar hit with his choice of jelly babies as he needs to start a fight at full speed. Oscar chose an instant sugar hit of syrup but together with a slow release version of pancakes as he has to come out fast in a game but over a prolonged period of time. However Barnes and Bromwich both chose slower release sugars and complex carbohydrates to be able to cope with the endurance of long matches.
Each athlete had a clear focus on ensuring that their chosen meal is easily digestible. This will help avoid any stomach issues during a match and avoid any discomfort which could stop them from performing at their peak. This shows how important a role nutrition plays in sport and how much focus is put on selecting the optimal pre-match meal. Athletes clearly understand how important this meal is in supporting the particular physical demands specific to their sport and performing at their best.
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