Pre-Match Nutrition: Should You Eat a Meal or Grab a Shake?

Determining what to eat before a match can be tricky.

Do you go with a full meal, or opt for a quick and convenient nutritional shake?

The answer isn’t one-size-fits-all—it depends on your match timing, your schedule, and how your body responds to food.

Here are some key questions to ask yourself before stepping on court:

1. What time is your match, and how long will you be awake beforehand?

2. Will you have time to go home between matches, or will you be out all day?

3. Do you have access to a cooler to keep items cold for part—or all—of the day?

4. What does your body typically crave, and when?

   
   

To help you prepare, I’ve outlined three match-day scenarios with meal and shake suggestions based on what has worked for me over the years. Every athlete is different, so the key is learning what fuels your body best through consistency and awareness.

Morning Match (Start Time: 10AM or Earlier)

Suggested Wake-Up Time: ~3 hours before (e.g., 7:00AM)First Fuel: Light meal or shake around 8:00AM

Optional Snack: Between 9:00–9:30AM (if needed)

Meal Option:

• 2–3 eggs

• A chunk of cheese

• A few ounces of breakfast meat or half & half(A protein/fat-rich breakfast can provide lasting energy without feeling heavy.)

Shake Option:

• Ice

• 1 scoop protein powder

• 1 tsp chia seeds

• 1 tbsp peanut butter

• A few ounces of heavy cream

• Water to blend (~12–16 oz total)

Midday Match (Start Time: 11AM–2PM)

Last Meal: 2–3 hours before match

If you’ve already played a morning match or won’t have time to return home, a pre-prepped shake from your cooler is a great option. If you do have time to go back home, a small to medium-sized meal works well.

Meal Option:

• Mixed greens with protein (chicken, eggs, etc.), cheese, and a homemade dressing (olive oil, vinegar, sea salt, and spices)

• Add fruit or hummus for variety

OR

• A wrap, sandwich, or pita with meat, cheese, veggies, and a side of fruit or chips

Shake Option:

• Ice

• 2 scoops protein powder

• 1 tsp chia seeds

• A small amount of fruit (banana, strawberries, blueberries)

• Whipping cream

• Cocoa nibs

• Optional: crushed coffee beans (if age-appropriate and your body tolerates caffeine)

• Water to blend (~16–20 oz total)

Afternoon/Evening Match (Start Time: 3PM–7PM)

Last Meal: 2–3 hours before match

By this point, you’ve likely been active throughout the day—whether playing, working, or at school. Listen to your body and give it what it needs to perform well in your final match.

Plan ahead the day before to prepare meals that digest easily and will provide sustained energy.

Meal Option:

Use the same meal suggestions from the midday match, ideally consumed 3 hours before match time. Then, about 1–1.5 hours before your match, follow up with a small snack if needed:

• Handful of nuts

• Cheese

• A piece of dark chocolate

• Small fruit

• Dates or figs

• Energy chew or bar

Shake Option:

A shake here can be a game-changer—especially if you prep well and want to sip slowly leading up to your match. Adjust intake based on how you feel.

• Stop drinking your shake 1.5 hours before match time.(For example, if your match starts at 7PM, finish your shake by 5:30PM.)

• You can then have a light snack from the list above if needed.

Final Reminder: Hydration is Non-Negotiable

Fueling your body with the right food is only half the equation. Without proper hydration and electrolytes, even the best meals or shakes won’t deliver full performance. Staying hydrated supports focus, stamina, and recovery—especially on long match days or in hot conditions.

If you haven’t already, be sure to read my full post on match-day hydration strategies to complete your preparation:

👉 Water is Simply not Enough...

It’s not just about drinking more—it’s about drinking smart. Let’s help your body perform at its best, from first serve to match point.