Team Sports

Nutrition for Team Sports such as Football (soccer), Basketball, Hockey, Handball and others is very important as energy is not only required for sustaining the effort but also to feed the brain and enable athletes to maintain precision in their actions, respond quickly and make optimal tactical decisions.

Below are Nduranz nutritional guidelines.



Day before the match

Focus on a high carbohydrate diet. No need to ingest a lot of fat.

Match day

It is about carbohydrates. It is important that you have a meal high in carbohydrates 3-4 hours before the match.

Within the last couple of hours before the match try to have additional Energy Unit .

During the match, have 1x  per hour.

This means: 

1x  before the start of the match and 

1x  at half-time.



High intensity training sessions

1x  per hour

High intensity training sessions


Low and moderate intensity training sessions

Pay attention to hydration. No need for additional intake of carbohydrates.


For recovery guidelines click here

For hydration guidelines click here.