#bitesize – Georgia Bevan Reveals Pro Nutrition Tips for AFL Game Day Success

Pro Tips for Game Day

Pre-Game Fueling for Peak Performance

Preparing your body for an AFL game starts well before the first bounce. AFL game day nutrition plays a crucial role in optimising performance and recovery. A solid pre-game meal, ideally 3–4 hours before the match, should be rich in carbohydrates and moderate in protein. For example, rice with lean chicken or a pasta dish with vegetables helps ensure energy stores are fully stocked. Additionally, this AFL game day nutrition strategy should keep the meal low in fat and fiber to reduce the risk of digestive discomfort during play.

Stay Hydrated for Stamina

Hydration plays a crucial role in both physical performance and mental focus. Throughout the day, drink plenty of water to maintain optimal hydration levels. Then, about 1–2 hours before the game, aim for 500ml of water. If the weather is hot or you’re a heavy sweater, consider adding an electrolyte drink to your routine to replace lost minerals and prevent cramps.

Smart Fueling During the Game

Games that extend beyond an hour can lead to depleted glycogen stores. To stay sharp and energetic, quick sources of carbs—like sports gels or a banana—are essential. These are easy to digest and can make a noticeable difference in your endurance and focus during the second half.

Prioritize Recovery After the Match

Within 30 minutes post-game, consume a recovery meal or shake containing both protein and carbohydrates. This supports muscle repair and helps replenish energy stores quickly. Options like a protein smoothie with oats or a chicken wrap can speed up recovery and reduce soreness.

Be Strategic with Supplements

Although not necessary for everyone, some players benefit from supplements like caffeine or electrolytes. Always consult with a sports dietitian to find what works for your individual needs and goals.

What should athletes eat before and after a game to maximize performance and recovery? In this episode, we break down proven nutrition strategies for AFL players from carb loading and pre-game meals to hydration tactics and effective weight gain plans for hardgainers. Learn how timing, food choices, and structure can dramatically impact energy, endurance, and recovery.

We also dive into common myths like “sugar is bad” and explain why processed carbs, sports drinks, and supplements like creatine or beetroot juice can play a crucial role in high-performance sport. Whether you’re a coach, sports scientist, or athlete, this episode delivers practical, real-world insights to fuel better performance.

Highlights from the episode:

• • Game day nutrition strategy for AFL athletes
  • Nutrition tips for athletes struggling to gain weight
  • How to manage hydration and avoid overhydration in sports
  • The role of sugar and processed carbs in sports nutrition
  • Best evidence-based supplements for sport