Compete In A Team Sport? Let’s Talk Nutrition!

Participating in community team sports is one of the greatest joys a person can experience, whether you’re a five-year-old kicking a football for the first time or an everyday I-almost-went-pro parent playing Masters Rugby on a Thursday night. 

Regardless of your age, skill, discipline, or athletic ability, competing in grassroots and team sports teaches you essential life lessons in respect, teamwork, fair play, leadership, communication, humility, and confidence. If you’re a born winner, then you will want to get the best out of every performance. This is where nutrition and supplementation come into play.

The Importance of Nutrition For Sports Performance!

How do you prepare for game day? And no, lacing up your football boots doesn’t count. When it comes to getting the best out of your Sports Performance, many factors come into play. Everything from nutrition, sleep, Recovery, hydration, and Energy will play a role in how you perform, whether on the basketball court or the football field. How you fuel your body will affect all of these factors, so it is important to take the right approach to manage the demands of your sport. This will vary based on the sport you play and your position within that sport. Let’s explain.

Understanding and meeting your nutritional needs is crucial for optimal performance in sports. The requirements can differ depending on your role and the sport you play. For example, rugby players may focus on bulking up and increasing Strength, while footballers may prioritise maintaining a lean physique. The duration and intensity of training or matches also vary across sports, resulting in different times of muscle glycogen depletion.

How To Fuel Yourself On Gameday!

Preparation matters if you want to get the best out of your performance. Aim to consume a high-carbohydrate meal the night before while drinking plenty of water to remain hydrated. A good night's sleep is key, so aim for 7-9 hours of sleep so your body is rested on matchday.

It is essential to consume easily digested carbohydrates 3-4 hours before a game. Aim for whole-grain carbohydrates, lean protein, and healthy fats to fuel your body. It is also important to start consuming fluids 2-3 hours before performing to ensure you are adequately hydrated come kick-off. You may need to increase this if you play in hot, humid conditions.

An hour before kick-off, you should aim to consume an easy-to-digest simple carbohydrate snack and avoid protein and fats as these take longer to digest and may upset your stomach. Drink water or electrolytes every 15-20 minutes throughout games to maintain hydration.

When it comes to optimal performance, consider the three R’s: Refuel, Rehydrate, and Replenish.

The job doesn’t stop at full-time, so before you jump on the celebratory drinks or swing through the drive-thru on the way home, ensure you continue drinking water to maintain hydration and consume a balanced, nutritious meal within 1-2 hours of finishing. Protein and carbohydrates are ideal for recovery, with protein supporting muscle protein synthesis and carbs supporting muscle glycogen replenishment post-match.

Supplementation and Team Sports

We know you’re often heading over to the football fields after work or racing down to the basketball courts early in the morning, so it isn’t always possible to prepare yourself effectively. This is where supplements can make a difference. While they won’t replace a balanced diet, supplements can help you fuel yourself with key nutrients to support your performance, hydration, recovery, and energy. Let’s take a look at some of the most relevant supplements in team sports.

Protein Powder

Protein is an essential macronutrient that supports lean muscle growth, muscle recovery, muscle repair, and reduced soreness. Protein is ideal after matchdays and training, allowing your muscles to refuel and rebuild before your next session.


  • Supports muscle recovery & repair
  • Supports reduced soreness 
  • Supports lean muscle growth

When To Take:

Protein powder is best taken within 30 minutes of finishing a match to support muscle recovery and repair.


Creatine can support anaerobic power involving short, fast, high-intensity exercise, making it suitable for futsal. It can also offer anti-inflammatory properties and reduce post-match muscle damage. 


  • Supports endurance & power output
  • Supports short-burst sprint performance
  • Supports muscle recovery & repair

When To Take:

Creatine is best taken in doses between 3g & 5g and can be taken before or after matches, depending on your goals. 


Hydration is essential when you’re playing a high-intensity sport like futsal. Electrolyte supplements can help you replenish electrolytes lost during matches while helping you replenish minerals vital to immune function and performance. 


  • Supports hydration
  • Supports nutrient replenishment
  • Supports muscle function

When To Take:

Creatine is best taken in doses between 3g & 5g and can be taken before or after matches, depending on your goals. 

Amino Acids

Amino acids are the building blocks of proteins and play a role in muscle development and growth. They can be used in futsal to support tissue repair, wound healing, strain recovery, ligament tears, and tendon tears. Most amino acid supplements are fortified with electrolytes, vitamins, and minerals.


  • Supports endurance 
  • Supports muscle recovery
  • Supports muscle growth

When To Take:

Amino acids can be taken before, during, or after training and matches to support your needs.


Collagen is the most abundant form of protein in the body and is used to make connective tissue in your body. Collagen plays a significant role in bone, tendon, cartilage, ligament, joint, and muscle health and repair. For futsal players, it can support recovery, repair, and injury prevention. 


  • Supports tendon & ligament repair
  • Supports connective tissue & injury prevention
  • Supports reduced joint pain

When To Take:

Collagen is best taken after games to support accelerated recovery.


Magnesium is an essential mineral that must be obtained through your diet. This mineral plays a role in protein synthesis, nerve function, muscle function, and energy production. Almost all magnesium is stored in your bones and soft tissue, making it valuable if you play and train frequently.


  • Supports nerve & muscle function
  • Supports anti-inflammation
  • Supports bone health

When To Take:

Magnesium is best taken in the evening to support muscle health and recovery while you sleep.


Carbohydrates are the most important fuel source before competing in high-intensity team sports. This macronutrient plays a role in ATP production, muscle growth, and recovery, helping to prevent muscle breakdown while promoting glycogen replenishment.


  • Supports energy production
  • Supports glycogen replenishment
  • Supports muscle growth

When To Take:

Carbohydrate supplements can be taken before matches to support energy in high-intensity conditions or paired with a protein shake afterwards to support recovery.

Play Soccer/Football? Get The Best Out Of Your Performance!

Football is the most beloved sport globally and among the most popular sports in Australia. Known as ‘the world's game’, football has become Australia's most popular grassroots sport. To get the best out of your performance, it's vital to focus on nutrition, recovery, and preparation. Your body needs fuel, and a combination of carbs, proteins, and fats can provide energy for top performance. Recovery is equally important and involves resting and avoiding overtraining. A pre-game routine that includes proper stretching, warming up, and visualisation should also not be ignored. To further support your performance, sports supplements can make a difference providing extra energy, endurance, and strength. 

The best supplements for soccer/football are Protein Powder, Amino Acids, Creatine, Carbohydrates, Electrolytes, Magnesium, and Collagen.

Play Rugby? Here’s What You Need To Know!

When it comes to rugby, the thrill of the game has propelled it to become one of the most popular sports in the world. To get the best out of your performance, nutrition, recovery, and preparation should not be overlooked. Proper nutrition fuels the body for optimal performance, while recovery tactics such as stretching, foam rolling and rest will aid in injury prevention and longevity. However, it can be challenging to get all of the necessary nutrients in a day. This is where sports supplements come in. Supplementing with the right products can support improvements in energy levels, recovery, and overall performance.

The best supplements for Rugby are Protein Powder, Mass Gainer, BCAAs, Creatine, Carbohydrates, Electrolytes, and Magnesium.

Play Basketball? Improve Your Game Now!

Basketball is a sport that has surged in popularity over the years. It is a physically demanding game that requires players to be at their best in terms of speed, agility, and endurance. To achieve optimal performance, players must focus on preparing their bodies through proper nutrition and recovery methods. Adequate sleep and rest are crucial, as is maintaining a balanced diet to fuel the body for intense gameplay. Additionally, incorporating quality sports supplements into your regimen can support your performance. By putting these methods into practice, you can take your basketball playing to the next level and achieve your goals on the court.

The best supplements for basketball are Protein Powder, Beta-Alanine, Glutamine, Creatine, Electrolytes, Magnesium, and Collagen.

Play Futsal? Level Up Your Performance!

Futsal can be an extremely physically and mentally demanding sport, so it is important to take proper care of yourself on and off the court. This sport combines the skill and technique of soccer with a smaller pitch and fewer players, making the game faster and more intense. Whether you’re training, competing, or conditioning your body in the gym, it is essential to focus on your rest, recovery, and nutrition to fuel your performance.

The best supplements for futsal are Protein Powder, Amino Acids, Creatine, Carbohydrates, Electrolytes, Magnesium, and Collagen.

Play Cricket? These Are The Supps You Need!

Cricket is one of the most popular sports in Australia. It requires intense concentration, focus, strength, agility, and endurance. To get the best out of your performance in cricket, it is crucial to pay attention to your nutrition, recovery, and preparation. A well-balanced diet and proper hydration are essential for optimal performance, while rest and recovery are vital for preventing injury and maximising results. Alongside these factors, sports supplements can also play a key role in supporting your performance.

The best supplements for cricket are Protein Powder, Amino Acids, Creatine, Electrolytes, Magnesium, and EAAs.

Play AFL? Here’s What You Need To Know!

AFL is one of the most prominent sports in Australia. More difficult than it seems, AFL requires endurance, hand-eye coordination, agility, balance, pace, and athleticism. If you’re playing AFL and you’re dedicated to getting the best out of your performance, make sure you prioritise nutrition, hydration, stretching, and recovery to ensure your body is prepared for the physical demands. This is crucial for improving your performance and reducing the risk of fatigue and injury. One of the best ways to boost your nutrient intake is through sports supplements, which can provide essential nutrients that you may not be getting in your diet. They are also essential in helping you replenish and refuel after training or games.

The best supplements for Rugby are Protein Powder, BCAAs, Creatine, Carbohydrates, Electrolytes, and Magnesium.