Fueling for NRLW game day
- Erin Percy, Sports Dietitian
With the the National Rugby League Womens’ (NRLW) season just around the corner, now is the perfect time to refresh your game‑day fueling strategies. Going into Round 1 properly fueled can be the difference between having a great game or an average one and your body will tell you when something’s off.
If you’re feeling hungry mid‑game, heavy in your legs, dealing with an upset stomach, feeling flat halfway through, or pulling up unusually sore, these are all signs your fueling might need a tweak. The good news is small changes can make a big difference.
Game‑day fueling comes down to three key phases: before, during, and after. Each one plays a crucial role in helping you perform at your best and recover well enough to back it up the next week. We are going to break it down for you!
And a friendly reminder game day is not the time to try anything new. Use training sessions or practice matches to test new foods, snacks, or timing strategies so you know exactly what works for you.
Let’s get into it!
Before the game
You have three key opportunities to fuel before kick‑off. The goal is simple: top up your energy stores so you’re ready to go from the first whistle.
Opportunity #1: Last main meal 2-3 hours before kick off.
This meal should be rich in carbohydrates, moderate in protein, and lower in fat and fibre to keep digestion comfortable. Hydration is just as important here, make sure to start drinking early. Depending on game time, this will usually be breakfast or lunch.
For Breakfast:
½ cup Oats with protein powder, fruit, yoghurt and muesli
Eggs and avo on 2 x toast + a glass of juice
Baked beans on 2 x toast
2-3 Weetbix with yoghurt, fruit and honey
For Lunch:
Chicken salad in a large wrap or roll
Chicken pesto pasta salad (1.5-2 cups)
Smoothie Bowl with fruit and granola
Egg fried rice (1.5-2 cups)
Opportunity #2: Pre-game snack 1-2 hours before kick off
Let’s top up those crucial fueling carbohydrates. The focus here is choosing foods/fluids that are rich in carbohydrates with some protein but low in fat and fibre.
Options:
Yoghurt + muesli bar
cheese and crackers + muesli bar and a piece of fruit
cheese and vegemite sandwich
sushi rolls (1-2)
Banana & up and go
PB and Jam Sandwich
Ham and cheese sandwich
Opportunity #3: Pre game primer 30-60 minutes before kick off
This is your final boost before running out onto the field. Your primer should be something rich in easily digestible carbs and low in fat, fibre and protein.
Options:
fruit e.g. banana
pikelets with jam/honey
corn thins with jam/honey
dried fruit e.g. sultanas/dates
Lollies
fruit bun
energy gel
During the game
Take advantage of short stoppages in play to top up with small sips of fluid, it keeps your hydration steady and your decision making sharp.
Half‑time is your next chance to top up your energy so you can hit the second half feeling strong. Just like your pre‑game primer, the focus here is on quick, easily digestible carbs. Grab a few lollies or some fruit to give you a boost. Sip on a sports drink to get carbohydrates, fluid and electrolytes all at once. If you use energy gels, half‑time is also a great moment to take one as long as you’ve already tested it during training or a trial match
After the game
“A simple way to remember what your body needs for Recovery Nutrition is the 3 R’s:
Refuel your energy stores with carbohydrates
Repair your muscles with protein
Rehydrate with fluids and electrolytes”
Recovery starts within the first 30 minutes after the final whistle. It’s easy to forget about nutrition when you’re focused on cooling down, stretching, or jumping into an ice bath but what you eat and drink now is just as important. Getting something in early helps reduce fatigue, minimise muscle soreness, lower your risk of injury, and support your immune system so you can back up again next week.
A simple way to remember what your body needs is the 3 R’s:
Refuel your energy stores with carbohydrates
Repair your muscles with protein
Rehydrate with fluids and electrolytes
One of my personal favourite recovery options is chocolate milk or a protein‑based milk drink (like a Rokeby protein smoothie or Up and Go Energize). It’s easy to pack in your bag, and you can sip on it while you’re stretching or getting changed. No fuss, no prep!
If you feel like something more, here are some other great snack and meal ideas:
Snacks:
Up and go & muesli bar
Dairy based fruit smoothie
Yoghurt with fruit and muesli
Date and nut energy balls
Meals (may need to be via a drive through / takeaway if you have to travel home after!)
Ham/chicken salad wrap/roll
Burrito
Beef stir fry with rice or noodles
3 Key Takeaways
Don’t try anything new on game day. Your fueling strategies should always be tested at training or in a practice match first so you know exactly what works for your body.
Fueling properly can genuinely be the difference between winning and losing. When you nail your nutrition, you give yourself that extra edge over an opponent who hasn’t fueled well and you’ll feel it in your energy, your decision‑making, and how strong you finish.
Recovery nutrition matters just as much as every other part of your recovery routine. What you eat and drink after the game helps you bounce back faster, reduce soreness, and stay ready for the next round.
Get in touch!
If you’d like help planning your game day nutrition, Erin can help. She’s a Sports Dietitian and has a strong interest in working with athletes across many sports. With personal experience in netball, Erin understands the demands of team sport and can help you become the best athlete you can be.
Book an appointment with Erin, your Sports Dietitian today.