🥗 Game Week Nutrition Plan: Expert Strategies to Maximise Match Day Performance
🎯 Why Game Week Nutrition Matters
In the final 48 to 72 hours before a match, performance isn’t built through training anymore — it's built through fueling, recovery, and preparation.
Think of nutrition during match week as your final prep to showcase everything you’ve trained for. If you don’t fuel it, you can’t express it.
What you eat now will decide whether you’re ready to run, recover, and make great decisions on the pitch — or whether you fade under pressure.
This guide breaks down how to eat, hydrate, and prepare in the final 2–3 days before a big game.
In the final 48 to 72 hours before a match, performance isn’t built through training anymore — it's built through fueling, recovery, and preparation.
Think of nutrition during match week as your final prep to showcase everything you’ve trained for. If you don’t fuel it, you can’t express it.
What you eat now will decide whether you’re ready to run, recover, and make great decisions on the pitch — or whether you fade under pressure.
This guide breaks down how to eat, hydrate, and prepare in the final 2–3 days before a big game.
🧠 The Performance Window: 2–3 Days Before the Match
These aren’t just "rest days" — they’re your window to load up your body with fuel. When done right, you’ll:
Your goal: arrive on game day fuelled, hydrated, and mentally at ease knowing you’ve done everything possible to prepare.
These aren’t just "rest days" — they’re your window to load up your body with fuel. When done right, you’ll:
- Start the game full of energy (glycogen topped up)
- Avoid second-half fatigue
- Recover quicker and be ready for the next match
- Reduce risk of injury due to poor fueling
Your goal: arrive on game day fuelled, hydrated, and mentally at ease knowing you’ve done everything possible to prepare.
⚖️ Nutrition Targets (Per Day)
You don’t need to track everything perfectly, but here’s what high-performing athletes aim for daily:
Nutrient Target Range (per kg BW) For 60–75kg Player
🥯 1. Carbohydrates = Priority #1
Carbs are your fuel. They fill muscle glycogen stores, which are the primary energy source for high-intensity team sports like camogie.
✅ Key Guidelines:
❗ As the game approaches, choose white or low-fibre carbs to speed up digestion and avoid gut issues.
🥚 2. Protein = Muscle Recovery & Repair
Protein helps you recover and keeps you strong across the championship.
✅ Key Guidelines:
✅ Good Sources:
💡 If you’re vegetarian or plant-focused, you may need to aim for the higher end of protein targets.
You don’t need to track everything perfectly, but here’s what high-performing athletes aim for daily:
Nutrient Target Range (per kg BW) For 60–75kg Player
- Carbohydrate 6–10g/kg 360–750g carbs/day
- Protein 1.6–2.0g/kg 96–150g protein/day
- Fat 0.7–1.0g/kg 42–75g fats/day
🥯 1. Carbohydrates = Priority #1
Carbs are your fuel. They fill muscle glycogen stores, which are the primary energy source for high-intensity team sports like camogie.
✅ Key Guidelines:
- Include carbs in every meal and snack
- Aim for 2 carb sources per main meal
- Focus on easy-to-digest options:
- Rice, pasta, couscous, potatoes
- Bagels, wraps, cereal bars
- Fruit, smoothies, fruit juice
❗ As the game approaches, choose white or low-fibre carbs to speed up digestion and avoid gut issues.
🥚 2. Protein = Muscle Recovery & Repair
Protein helps you recover and keeps you strong across the championship.
✅ Key Guidelines:
- Aim for 20–30g protein every 3–4 hours
- Include protein with every meal/snack
✅ Good Sources:
- Meat: chicken, beef, turkey, lamb, pork
- Dairy: milk, yogurt, cheese, protein shakes
- Plant-based: tofu, lentils, beans, cottage cheese
💡 If you’re vegetarian or plant-focused, you may need to aim for the higher end of protein targets.
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🥑 3. Fat = Keep It Moderate, Not Missing
Healthy fats support hormone balance, immune function, and long-term health — especially important for female athletes.
✅ Include healthy fats like:
❗ Avoid excessive fat close to game day — it slows digestion. If carbs are increasing, balance by keeping fat intake moderate.
💧 4. Hydration: The Overlooked Edge
If you're already thirsty, you're already behind. Start hydrating 2–3 days before the game — not the morning of.
✅ Hydration Checklist:
🎯 Urine Goal: Pale yellow.
Clear = possibly overhydrated
Dark yellow = underhydrated
💡 Overhydration = frequent toilet trips = poor focus + possible mineral imbalance
Healthy fats support hormone balance, immune function, and long-term health — especially important for female athletes.
✅ Include healthy fats like:
- Olive oil
- Avocados
- Oily fish (e.g., salmon)
- Nuts and seeds
❗ Avoid excessive fat close to game day — it slows digestion. If carbs are increasing, balance by keeping fat intake moderate.
💧 4. Hydration: The Overlooked Edge
If you're already thirsty, you're already behind. Start hydrating 2–3 days before the game — not the morning of.
✅ Hydration Checklist:
- Sip fluids regularly throughout the day
- Use electrolyte tablets in water for better fluid retention
- Eat water-rich foods: fruit, soups, smoothies
- Keep drinks cold — easier to drink, especially when appetite is low
🎯 Urine Goal: Pale yellow.
Clear = possibly overhydrated
Dark yellow = underhydrated
💡 Overhydration = frequent toilet trips = poor focus + possible mineral imbalance
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📅 Sample Day Plan (72 to 48 Hours Out)
Meal 1: Breakfast
- Porridge + banana + honey
- Greek yogurt
- Glass of OJ or water with electrolytes
Snack:
- Bagel + peanut butter or jam
- Protein shake
Meal 2: Lunch
- Rice or pasta with lean meat (or tofu)
- Mixed veg
- Fruit or juice
Snack:
- Cereal bar + banana
- Low-fat yogurt
Meal 3: Dinner
- Salmon + potatoes or couscous
- Veggies + olive oil drizzle
- Glass of milk or water
Optional Pre-Bed Snack:
- Cereal + milk or
- Toast + jam or
- Protein shake
🧠 Key Reminders for Match Week
- These days are part of the performance window — not just rest days
- Carbohydrates are king — don’t underfuel!
- Stick to familiar foods — never experiment the day before a game
- Hydrate with cold fluids, not just plain water
- Sip — don’t chug — for better absorption and gut comfort
- Protein every 3–4 hours to aid muscle recovery
- Keep fats moderate but present for hormone health
- Prioritise sleep and recovery — nutrition is only part of the puzzle
🔚 Final Word
The final 72 hours before a game are yours to own. No one else controls what you put in your body. Training is already done — this is about showing up physically and mentally prepared to perform at your best.
Fuel smart. Recover well. Play hard.
The final 72 hours before a game are yours to own. No one else controls what you put in your body. Training is already done — this is about showing up physically and mentally prepared to perform at your best.
Fuel smart. Recover well. Play hard.
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